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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Your Tustin Chiropractic & Acupuncture Clinic:

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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.

 

 

Knee Pain and Weight Loss

Weight loss for knee pain symptoms due to Osteoarthritis (OA)

New research suggests that obese patients who maintain their initial weight loss report fewer symptoms compared to their baseline symptoms.

Danish researchers found that the type of dietary intervention did not matter, what did matter is that patients had lost weight and kept it off. Weight loss seemed to be the reason for knee OA pain relief.

The study looked at patients 50 years and older with a body mass index (BMI) of 30 kg/m^2 and participants underwent a 16 week intensive dietary intervention before being put into a maintenance group for 52 weeks. The three groups consisted of one being a weekly meeting group with dietary products, a second that underwent knee exercises, and a third group that had no intervention.

Participants who were part of the dietary intervention group had the most success in maintaining their weight loss. Nonetheless, all the groups saw a decrease in reported pain from their baseline values at their initial visit. After 68 weeks the average decrease in pain was 15% over all groups from baseline values.

Tips to reduce Knee Pain:

  • As shown by this research and other similar studies, dietary intervention and maintenance may be able to reduce knee pain.
  • Acupuncture can help in many cases of pain syndromes, including knee pain due to varied causes.
  • If knee pain is due to gait issues, posture, or joint problems, chiropractic care may be able to help. Your chiropractor will be sure your joints are functioning properly.
  • Look at the feet. If your feet are having problems, they may be affecting your knees. Be sure you have proper shoes, and orthotics if needed.
  • Being on an anti-inflammatory diet may help reduce systemic inflammation and pain symptoms.
  • Be sure you are getting the proper amount of omeg-3 essential fatty acids. Omega-3’s are an anti-inflammatory that may help reduce pain.

knee pain

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

REF:

Arthritis Care & Research

The effect of weight maintenance on symptoms of knee osteoarthritis in obese patients: 12 month randomized controlled trial