Joint Health 101

Joint Health 101

A common problem we see in our practice is people dealing with joint issues. Shoulders, knees, ankles, and even the spine (facet joints) are often prone to instability, imbalance, and injury. The best way to keep your joints healthy is to realize what common challenges your joints are facing, and what you can do to support good joint health!

Challenges:

Wear & Tear- Exercise is essential for good health & wellness. Living an active lifestyle may lead to minor injuries due to wear & tear on the joints. Athletes of all types and levels are always pushing for the next personal best! Be smart about how you’re going to reach that goal injury free.

Aging- As you age you are more prone to joint challenges. This is a natural part of growing older, but you can still be proactive about increasing quality of life in your older age.

Ergonomics (Tech Neck)- If you are a student who sits all day in the classroom, work a 9 to 5 desk job, or you’re someone who is staring down at your phone all day then you are probably suffering from improper posture (ergonomics) that can lead to increased joint stress, which over time can lead to joint pain.

How to Support Joint Health:

  1. Proper Diet- A Mediterranean diet is a great start towards a more healthy, balanced, and anti-inflammatory eating lifestyle. Remember to eat a variety of fruits & veggies. Choose complex carbohydrates like brown rice, quinoa, and whole grains. Go for lean proteins. Add healthy fats like olive oil, avocados, and fish to your diet.
  2. Proper Movement- Be sure you are using proper ergonomics & posture when sitting, sleeping, and working out. Remember that strong muscles help with joint stability. Improved flexibility will improve joint range of motion. Look at what movements you are doing in your daily exercises. Try to incorporate stretching, resistance training, and low impact activities into your plan to help keep your joints healthy.
  3. Chiropractic- Regular adjustments can help with proper ergonomics, posture, and any imbalances to the musculoskeletal system, and being sure your joints are moving properly.
  4. Nutritional Supplements- Supplements may help joint health in a proactive or reactive (after injury) way.
    • Boswellia- Anti-inflammatory
    • Turmeric- Anti- inflammatory
    • Glucosamine- May help with cartilage health
    • Omega-3’s (fish oil)- Anti-inflammatory
    • Gotu Kola- May improve blood circulation & reduce swelling

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*Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.