Prioritizing healthy habits that support your muscles, joints and bones can have long-term effects on our bodies as we age. Use National Wellness Month as a reminder to eat well, move more and care for your body from the inside out.

Move More to Boost Your Health

Exercise is one of the best ways to support your overall health at any age. If you are not currently exercising, talk to your doctor before beginning a new fitness routine.

Health experts say most adults should aim for a minimum of 150 minutes of moderate aerobic activity per week. Example activities can include swimming, dancing or a brisk daily walk.

Staying active plays a key role in preventing weight gain, supporting bone density and enhancing coordination and balance, which helps lower the risk of falls as you age.

Improving sleep quality, reducing feelings of anxiety and reducing blood pressure are immediate health benefits adults may achieve with exercise.

Long-term benefits of exercise for adults include lowering risks of heart disease, stroke, type 2 diabetes and eight types of cancer. Experts attribute regular workouts to reducing risks of developing dementia (including Alzheimer’s disease) and depression.

Why Is Good Nutrition Important?

Eating right benefits your body and overall health. The Centers for Disease Control and Prevention reports that eating nutritious foods supports muscles, strengthens bones and helps you achieve and maintain a healthy weight.

Healthy eating keeps your skin, teeth and eyes healthy, boosts immunity and helps the digestive system function. Proper nutrition lowers the risk of heart disease, type 2 diabetes and some cancers.

For your musculoskeletal health, experts recommend eating a well-balanced diet of foods rich in nutrients such as calcium, vitamin D and protein.

Your age, sex, height, weight and physical activity level determines how many calories you need. Most women require about 1,600 to 2,200 calories a day. Most men need about 2,200 to 3,000 calories a day.

Simple Nutrition Tips to Fuel Your Body Right

A balanced diet starts with a variety of vegetables, including dark leafy greens as well as vibrant red and orange veggies. Fruits, especially whole fruits like apples, berries and oranges, are another essential part of a healthy diet.

• Serving size: 2 cups raw or 1 cup cooked (lettuce, kale, spinach, greens); one small piece of fruit, one wedge of melon or 8 fluid ounces of 100 percent fruit juice

When it comes to grains, aim to make at least half of them whole grains, such as brown rice, oatmeal and whole wheat bread. Whole grains provide fiber and help you feel fuller longer, which supports better digestion and weight control.

• Serving size: 1 slice of whole grain bread or 1/3 cup cooked rice

Fat-free or low-fat dairy products like milk, yogurt and cheese offer calcium and protein without the extra saturated fat. If you’re lactose-intolerant, try lactose-free options or fortified soy alternatives. Many of these products are fortified with vitamin D, which aids in the absorption of calcium.

• Serving size: 1 cup nonfat or low-fat milk or 2 ounces cheese

Protein-rich foods include lean meats, poultry and eggs. Other options include seafood, beans, peas and lentils. Consider consuming nuts, seeds and soy products, as well.

• Serving size: 2-3 ounces lean meat, skinless poultry or fish (size of a deck of cards)

Do You Have Joint Pain? Visit An Orthopedist.

During National Wellness Month, take time to focus on your health. Eating well and staying active can go a long way in supporting your body and improving your daily life.

If you’ve been dealing with joint pain or stiffness, check in with an orthopedic specialist and take the next step toward feeling better. Our board-certified physicians are accepting new patients. Schedule an appointment today.

Staying active and in shape has been a priority throughout Jerry Novak’s life, both personally and professionally. Within the past few years, persistent knee pain made it difficult to run, move comfortably and manage daily tasks.

Two years ago, during the Corvallis Turkey Trot, Novak struggled to keep pace — even as a walker. That’s when he knew something was seriously wrong with his knees.

“I realized that I could not keep up with really old people,” he said. “I mean, I’m in my 60s, but these people were like in their 70s, and they’re leaving me behind. And I thought, ‘I’m walking as fast as I can.’ After that I started having issues.”

Chronic Knee Pain Affects Work, Quality of Life

As a Marine Corps Reserves and National Guard veteran, Novak built a life around physical fitness, and pushing through pain came naturally.

“I used to run five miles a day in the summertime,” he said, recalling his youth. “I’d push myself. The Marine Corps helped me a lot with that. They pushed me and made me realize that just because you’re tired doesn’t mean you should stop, or just because you’re hurting.”

That mindset continued for 30 years on the job with the El Centro Police Department, before he retired in 2010. Today, the 65-year-old Imperial, California, resident continues to protect and serve his community as the lead court security officer at the El Centro Federal Courthouse.

“We guard the courthouse,” he said. “I’m in a job that [usually] is not very physical, but it can be. I don’t want to risk anybody else by not being able to do the job properly.”

After the 5k, Novak noticed climbing stairs became too painful at work, so he started taking the elevator. As his mobility declined, he began to lose confidence in his abilities.

When his daughter asked him to help her move, Novak said knee pain made getting in and out of his pickup truck nearly impossible.

“Getting down out of the bed of my pickup, I had to basically get down on my knees and try and crawl out,” he said. “I couldn’t jump down off of it.”

Hoping to avoid unnecessary surgery, Novak visited his primary care doctor for treatment. He modified his exercise workouts and activities and received Platelet-Rich Plasma (PRP) injections over several months with minimal relief.

“My knees got to where my quality of life was really suffering,” Novak said. “I just couldn’t walk.”

X-rays Confirm Severe Arthritis in Knees

To explore other treatment options, Novak met with orthopedic surgeon Brad S. Cohen, MD, last winter. X-rays confirmed he had severe osteoarthritis in both of his knees.

Osteoarthritis affects one in five U.S. adults. This “wear-and-tear” disease breaks down joint cartilage, causing bones to rub together, leading to pain and reduced mobility. It is a leading cause of long-term disability in the U.S.

Treatment options for chronic arthritis pain management may include weight loss, physical therapy, over-the-counter anti-inflammatory medications and injections. Physicians may recommend activity modification, like walking two miles instead of running five miles.

“When those things start failing or not working and the people are not having pain relief, that’s when we start talking about a knee replacement,” Dr. Cohen said. “I also tell them when your pain becomes five to six out of 10 on a daily basis, when you can’t really do the exercises you want [and] you’re really not having a great quality of life, you’ll know when you’re ready [for surgery].”

A patient’s pain level and treatment history help determine if surgery is the right option. Dr. Cohen said Novak was a good candidate for knee replacement for several reasons.

“He was having trouble standing in the courtroom. He was having trouble walking far distances. He was having trouble going up and down stairs. Then, on top of that, he had pain,” Dr. Cohen said. “With all those things in mind, that’s why you go ahead and have a knee replacement.”

Patient Opts for Outpatient Knee Replacement Surgeries

Approximately 790,000 knee replacement procedures are performed in the United States every year. Novak opted to have both knee replacement surgeries at an ambulatory surgery center (ASC). His first surgery on his left knee was in January, followed by his right knee six weeks later.

Patients who opt for surgeries at an ASC benefit from fewer delays, easier access and lower costs. Outpatient surgery centers focus on scheduled procedures, are simple to navigate with convenient parking, and may offer more affordable care than hospitals.

Doctors determine whether patients are suitable for outpatient surgery based on their age, existing medical conditions and the support they receive at home.

“I tell you it was great for me,” Novak said. “I just like the idea of having comprehensive care in one place. It just seemed like a good fit for me. And it worked really well.”

Physical Therapy Key to Recovery, Return to Activities

After each surgery, Novak was discharged from the ASC. Physical therapy sessions began within days, for about two to three weeks at home, followed by months of outpatient therapy.

“There was a lot of pain, but you also have to be moving,” Novak said. “It’s going to hurt, but it’s worth it in the end because you get your mobility back.”

Following joint replacement, Dr. Cohen advises his patients to avoid high-impact activities, such as running, or sports that involve contact or jumping, like basketball.

Novak said his mobility and quality of life have improved with physical therapy and exercise. As he regains strength and endurance, Novak looks forward to returning to his role at the El Centro Federal Courthouse and doing daily tasks pain-free.

“Getting in and out of my truck period — just getting in the driver’s seat — is a lot easier now,” he said. “It had gotten to the point where it just was agony because I have to step up into my truck. I can do that now without pain.”

Watching Novak reclaim mobility and confidence, Dr. Cohen applauds his successful rehabilitation and return to an active, fulfilling life.

“I’m just thrilled he had such a great result,” he said. “I’m just wishing him the best.”

Schedule Your Appointment for an Evaluation

If you are experiencing chronic pain due to arthritis, contact your orthopedist, who will evaluate your symptoms. Your doctor will help create a treatment plan tailored to you with lifestyle changes or total joint replacement.

“I really wish I’d just gone straight to the orthopedic surgeon initially,” Novak said. “I know I’ll be getting better and better. I’m at the point now where I feel a lot more confident just walking around.”

Do not ignore pain in your shoulder, hip, back or knee, because it will probably worsen. Waiting too long can complicate your condition, so call today to make an appointment.

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This article is designed for educational purposes only. The information provided should not be used for diagnosing or treating a health concern or disease. It is not a substitute for professional care. If you have or suspect you may have a health concern, you should consult your healthcare provider.

A recent study found a combination of traditional therapies and healthy lifestyle habits may be the most effective method for treating back pain.

Prevalence of Low Back Pain (LBP)

Low back pain (LBP) is the most common cause of disability in the world and the leading condition for which people benefit from rehabilitation. LBP affects most people at least once in their lives, but women are more prone to back pain than men throughout their lifetimes. The age group with the highest number of cases, regardless of gender, is 50-55.

Low back pain may result from fractures, arthritis, tissue damage or underlying disease, or it can be non-specific. About 90 percent of LBP is non-specific, so clinicians must evaluate risk factors that could contribute to LBP, like obesity, smoking or work stress.

Australian Study Combines Healthy Habits and Traditional Treatments

While medication sometimes helps relieve symptoms of LBP, it rarely provides a long-term solution. A new study published in JAMA Network Open by researchers at the University of Sydney’s Centre for Rural Health suggests modifying daily habits can have a profound impact on low back pain.

The researchers conducted a randomized control trial with 190 women and 156 men from across Australia who experienced low back pain and had at least one modifiable risk factor, such as the following:

• Poor diet
• Obesity
• Inactive lifestyle
• Smoking

The research team randomly divided the participants into one of two groups. One cohort underwent conventional, guideline-driven physiotherapy to alleviate LBP symptoms, while the other cohort was treated with a combination approach utilizing the “Healthy Lifestyle Program (HeLP)” strategy.

The HeLP group accessed various service providers, such as dietitians, physical therapists and remote health coaches, who assisted them in identifying lifestyle practices linked to their lower back discomfort. For 26 weeks, the HeLP group met with specialists to implement healthy choices and modifications. By the conclusion of the study, HeLP participants experienced greater weight loss and indicated a better quality of life than those in the control group. The researchers concluded that encouraging patients to create healthy lifestyle habits along with traditional treatment methods provided the best outcomes in relieving lower back pain (JAMA Network Open).

“Resolving back pain needs to focus on more than the back,” said Chief Investigator Associate Professor Chris Williams. “Our bodies are not like machines; we are more like ecosystems where lots of factors interact and determine how we work and feel. Back pain is no different.”

Causes of Back Pain

According to the Arthritis Foundation, most back pain occurs after an injury to the ligaments, tendons or muscles that support the spine. Some of these injuries may include the following:

• Strains — a pulled back muscle
• Sprain — a torn or stretched ligament
• Ruptured or herniated disc — when the disc opens and exposes the soft center, which can put pressure on nerves
• Muscle spasms — when overworked muscles become rigid to prevent further damage
• Vertebral fractures — when spinal bones break, often because of osteoporosis

Most instances of back pain tend to resolve over time; however, certain individuals might experience conditions such as osteoarthritis, spinal stenosis or axial spondylarthritis.

If you have not sustained an injury, you could still experience chronic low back pain. Other causes of LBP could be as follows:

• Obesity — Additional weight can put stress on the back and abdominal muscles.
• Stress — A stress response is to tighten muscles in the neck and back, which can cause pain.
• Scoliosis — A structural problem like curvature of the spine can cause muscle imbalance and discomfort.
• Poor posture — Slouching can cause certain muscles to work harder.
• Pinched nerves — Sciatica is a common cause of back pain and can cause pain to radiate down the back, through the buttocks and down one or both legs.
• Kidney stones — Renal problems can often manifest as back pain.

When to Visit an Orthopedist About Your Lower Back Pain

No matter your age, it’s important to consult an orthopedist if your back pain lasts for several weeks or if you notice leg weakness, unintended weight loss, fever, chills or issues with bladder or bowel control. Following a physical assessment and discussing your individual and family health background, your physician may suggest various tests, such as the following:

• Muscle test — Your doctor may check the strength of muscle groups in and around the back to see if you have nerve damage.
• Blood test — Taking blood can help your doctor know if you have certain blood markers that would suggest inflammatory arthritis.
• X-rays, MRI, CT or bone scans — Taking images of the back can be a quick way to determine a structural problem.
• Nerve evaluation — Using a device called a pinwheel along the skin, your doctor can find areas of back sensitivity.
• Sciatic nerve stretch test — This is a specific type of nerve test that stretches the sciatic nerve to see if you have nerve-root pain (Arthritis.org).

Your orthopedist may suggest several types of treatment. Medications like nonsteroidal anti-inflammatory drugs (NSAIDS), acetaminophen, muscle relaxers and steroids (oral or injectable) can be helpful for short-term relief.

You may also benefit from physical therapy that uses exercise, stretching and weights, as well as a heating pad, ice packs and electrical stimulation to increase blood flow. A physical therapist may also use traction, back braces and a customized exercise program to reduce your LBP.

In conjunction with traditional treatment methods, your orthopedist may suggest weight loss, dietary modifications, stress relief and cessation of unhealthy habits like smoking or alcohol use.

If you have tried nonsurgical options for several months, your orthopedic spine surgeon or a neurosurgeon may recommend a surgical procedure. You can discuss the benefits and side effects of each procedure your doctor proposes, and rest assured you will be part of the decision process (AAOS).

Call your orthopedist to make an appointment for low back pain assessment and treatment. You don’t have to live with discomfort and pain. One visit could be all you need to find solutions so you can resume your active lifestyle.

If climbing stairs, standing up or getting in and out of your car has become painful or hard to do, you’re not alone. You may be one of 33 million U.S. adults living with osteoarthritis (OA), the most common form of arthritis. Movements feel like a challenge, but there are ways to find relief and resume your active lifestyle.

How Arthritis Affects Your Daily Life

Osteoarthritis isn’t just a “wear and tear” disease that breaks down cartilage. OA affects the entire joint, including the bones, connective tissue and joint lining. This condition causes joint pain, stiffness and swelling — usually in the hands, hips, back or knees.

Arthritis Awareness Month highlights the challenges faced by those living with this often painful and disabling condition. If you have OA, you may experience the following:

• Discomfort or pain while walking, especially for longer distances or on uneven ground
• Stiffness in your joints, particularly in the morning or after sitting for a while
• Swelling or a loss of flexibility in your joints, limiting how active and independent you feel
• Ongoing joint pain that tends to get worse with activity but feels a bit better when you rest

If you have similar symptoms, there are care options that can help you get back to doing the activities you enjoy.

Managing Pain and Preserving Joint Function

Osteoarthritis has no cure. However, a few lifestyle changes can help you manage your symptoms and preserve your joint function. Talk to your doctor about your health and effective treatment options, like exercise, diet and pain management.

Engaging in low-impact exercises will not reverse joint damage but may help reduce pain. Some of these arthritis-appropriate activities may include the following:

• Walking
• Swimming
• Cycling
• Elliptical training
• Weight training

Losing even a few extra pounds can make a difference in easing joint pain and improving how you move. Staying active and choosing healthier foods can help you feel better and support your joints. A healthy diet should include fruits, vegetables, lean proteins, whole grains and low-fat dairy foods.

Over-the-counter pain medicine can help with joint pain for a brief time, but it may not be the best long-term solution.

Consider Joint Replacement: a Path to Relief

If everyday activities cause you daily pain and other methods have minimal effect, you may start thinking about surgery.

Joint replacement provides improved mobility, reduced pain and a better quality of life. This procedure replaces damaged bone and cartilage with prosthetic components called implants. Surgeons perform about 544,000 total hip replacements and 790,000 total knee replacements annually.

Our ambulatory surgery center provides personalized, same-day care with excellent outcomes for joint replacement procedures. We offer convenient, high-quality patient care — often at a lower cost than other facilities.

After surgery, you will go home the same day to recover with the post-op resources you need to regain your strength and mobility.

Your Journey to Better Joint Health Starts Today

Is joint pain from arthritis interfering with your daily activities? Whether you’re seeking better pain management or considering total joint replacement surgery, we’re here to help.

Take the first step toward lasting pain relief and a more physically active, comfortable life. Schedule an appointment today to discuss your joint health.

A recent study analyzed stretching to improve your flexibility, which could help reduce joint pain.

Why Do We Become Less Flexible As We Age?

Do your joints feel stiff when you wake up in the morning or throb after a long day on your feet? You may remember the days when your back, hips or knees didn’t ache and wonder how you got to this point.

Osteoarthritis (OA) is a progressive disease that causes joints to deteriorate. Aging, mechanical loading, injury and obesity can make osteoarthritis, rheumatoid arthritis (RA) and other forms of arthritis progress more quickly. The aging process also reduces the amount of synovial fluid in the joints, which lubricates them for easy mobility.

The Role Flexibility Plays in Joint Pain

Maintaining flexibility in the muscles and joints can help you remain independent in retirement years and older age. Whether you’re placing food dishes for a pet or glancing back to merge onto the freeway, it’s essential to have flexible muscles and joints that operate smoothly.

You can remain flexible by doing cardiovascular exercise and strength training several times per week. You might choose to take daily walks or engage in gentle exercises such as biking or swimming.

Recent Research Finds Static Stretching Can Increase Flexibility

A new study published in Springer Nature examined 189 studies examining 6,654 adults. The researchers found that a single session of static stretching moderately improved flexibility, but multiple sessions made a significant improvement in flexibility.

The study also found the following:

• Adults who had low flexibility at the beginning of the study made more substantial improvements compared to adults who had average flexibility.
• Single sessions of static stretching caused more improvement in the hamstrings compared to the spine.
• Adults received the most benefit from four minutes of stretching in a single session or 10 minutes per week of cumulative stretching (Springer Nature).
• Strenuous stretching and easy stretching equally improved flexibility (Medical Xpress).

Tips to Stretch Safely and Improve Flexibility

Regardless of your experience level with stretching, it’s important to exercise care and adhere to certain safety recommendations.

1. Always warm up for five to 10 minutes to prevent pulling a muscle or creating joint inflammation. A warm muscle can stretch longer and bring better results.
2. You can modify most stretches to accommodate your ability level. Use a chair, a standing position or the wall if you are not comfortable stretching on the floor.
3. Try to relax and breathe normally while stretching. Do not hold your breath.
4. Use smooth, slow movements when stretching. Avoid bouncing or jerking motions in any part of the body, especially the joints.
5. Stretch at the end of your workout. “Stretching at the end of the cool-down phase, after exercise when your muscles are still warm, helps to maintain long-term flexibility benefits,” said Duane Knudson, PhD, professor and chair of the department of health, physical education and recreation at Texas State University.

Add Variety to Your Stretching Routines

Doing the same stretching routine every day is a recipe for boredom. You are more likely to remain consistent if you can make stretching enjoyable and fun.

You could start by finding new locations to stretch. Rather than doing your daily stretches on the living room carpet, consider stretching outside in your backyard or at a nearby park.

Exercising with other people can boost your mood and add accountability. Activities like yoga and tai chi offer more than just deep stretching. According to the Arthritis Foundation, the smooth, graceful movements of tai chi can help you improve your balance, lower stress and relive arthritis pain, especially if you have knee osteoarthritis.

Flexibility and Balance Can Reduce the Risk of Falling

Adults who have chronic joint pain have an increased risk for falls. One study in Arthritis Research and Therapy associated knee and hip osteoarthritis with falls, recurrent falls and fractures.

Falls are the second leading cause of unintentional death worldwide, and the risk increases with age. However, you can improve your flexibility and balance regardless of your age.

Try the following balance and flexibility exercises to prevent falls.

Lunge Stretch

Hold on to a chair and begin with your right leg forward. Bend your leg slightly and put your foot flat on the floor. Lead with your pelvis and shift your weight forward until you feel a stretch in your left quadriceps. Hold for 10 to 30 seconds and then repeat with the other leg.

Stretching is one of the best treatments for osteoarthritis, rheumatoid arthritis or any other type of arthritis because it lubricates the joints with synovial fluid.

Lat Side Stretch

Stand with your feet about hip-width apart. Put your hands overhead, holding your right wrist with your left hand. Slowly bend at the waist to the left until you feel an extended stretch on your right side. Hold this position for 10 to 30 seconds, and repeat on the other side.

Single Knee to Chest Stretch

Lie on a mat with your knees bent and your feet flat. Pull your left knee toward your chest, while keeping both hips on the mat. Use both hands to pull the knee toward your chest and feel a deep stretch in your hip. Hold the stretch for 10 to 30 seconds, and repeat on the other side (Arthritis Society Canada).

Balance Exercises

Try these exercises to build your balance (American Heart Association):

1. Stand on one foot for at least 10 seconds and repeat on the other side. Increase the time on each leg as you are able. Use a chair to steady yourself if necessary.
2. Walk heel-to-toe for 20 steps.
3. Walk in as straight a line as you can.

Schedule an Appointment with Your Orthopedist

It is wise to consult your orthopedist before beginning a new exercise or stretching routine. Your physician can design a personalized exercise and therapy regimen tailored to your age and skill level.

If you are experiencing consistent joint pain and you have not gotten relief from physical therapy, cortisone shots, nonsteroidal anti-inflammatory drugs (NSAIDs) and pain relief medications, talk to your doctor about your options. Total joint replacement is a safe, effective treatment for chronic joint pain from osteoarthritis, rheumatoid arthritis and other forms of arthritis.

Call today to make an appointment. Sometimes, a simple procedure can relieve pain, increase your independence and enhance your quality of life so you can resume your daily activities.

While it might be appealing to stay inside during the chilly winter season, staying active can alleviate discomfort linked to osteoarthritis and rheumatoid arthritis (RA).

Why Do Your Joints Feel More Painful in Winter?

Do your joints ache when temperatures drop? Winter weather can worsen arthritis symptoms and intensify joint pain and stiffness.

“Our joints operate best in temperate weather,” said Mariko Ishimori, MD, interim director at the Cedars-Sinai Division of Rheumatology in Los Angeles. “When the weather gets cooler, the synovial fluid that acts like motor oil in our joints becomes more like sludge.”

Although experts are not sure why, they provide some reasons (Arthritis.org):

1. Barometric pressure changes can cause connective tissue and bones to expand or contract. Cold, wet weather often causes swelling and tightness in joints.
2. Winter chills may thicken the synovial fluid, which reduces friction and cushions the joints. Thickened joint fluid may not adequately lubricate the cartilage between bones.
3. Snowy or rainy days cause people to stay indoors and remain sedentary, which can exacerbate sore joints and increase discomfort.
4. Overcast skies can cause the winter blues and seasonal affective disorder, making people focus on their joint pain.

More than 100 different types of arthritis exist, but all varieties can cause inflammation and pain.

Importance of Daily Activity to Manage Arthritis

Research shows physical activity can improve overall wellness and reduce pain associated with arthritis. Exercise can also help in the following ways:

• Lowering your stress level
• Reducing anxiety
• Helping you manage your weight
• Improving your balance
• Increasing muscle strength
• Building your endurance
• Enhancing your flexibility
• Reducing your risk for falling

Staying consistent with exercise can be difficult, even on pleasant days. Wintry weather brings additional challenges, but you can still maintain your physical activity levels. Talk to your orthopedist about what type of exercise is best for you. Based on the extent of your joint damage, your physician can recommend the kind, length, intensity and frequency of exercise.

Arthritis-Friendly, Low-Impact Exercises to Keep Your Joints Limber

Low-impact exercise can provide relief for osteoarthritis, rheumatoid arthritis, fibromyalgia and other common types of arthritis. One key factor in whether you will exercise consistently is how much you enjoy doing it.

Variety is the spice of life, so choosing low-impact activities that you can rotate will give you the best chance for success. Exercising in water can be therapeutic for joints because water activities can relieve pain and reduce the impact on knee and hip joints by 50 precent.

Here are some exercises that you can choose from throughout the year:

1. Water walking
2. Water aerobics
3. Swimming
4. Bocce ball
5. Golf
6. Shuffleboard
7. Walking outdoors or on a treadmill
8. Cycling outdoors or indoors
9. Cross-country skiing
10. Elliptical machine
11. Pilates
12. Zumba

How to Stay Healthy During Winter to Maintain Your Exercise Routine

You cannot exercise consistently if you are getting sick or not feeling well. You can be proactive with your health in many other ways.

1. Wash your hands. Autoimmune diseases like arthritis can make you more susceptible to getting sick. Good hygiene and proper handwashing can prevent the spread of germs and viruses and reduce your risk for respiratory illness by almost 50 percent. Scrub your hands with soap and water for at least 20 seconds, and avoid touching your eyes, nose and mouth.
2. Get a flu shot and update your immunizations. Being older than 65 or having a chronic condition like arthritis increases your risk for contracting the flu. Schedule a flu shot and ask your doctor about any other immunizations that can keep you healthy.
3. Take daily vitamin C and D. Vitamin C is a powerful antioxidant that fights infection and repairs tissues and bones. Working in conjunction with calcium, vitamin D helps maintain strong bones. Most people can get sufficient vitamin D from sunlight in the spring and summer, but they may be deficient in the cooler months of the year. Talk to your doctor about getting a vitamin D supplement.
4. Bundle up to stay warm. Cold temperatures can cause joint pain and stiffness, but wearing weather-appropriate clothing like long underwear, gloves, wool socks and an insulated coat can help keep your joints warm and limber. About 12 percent of people who have rheumatoid arthritis also have Raynaud’s phenomenon, which can cause blood vessel spasms in the extremities. Staying warm can help prevent spasms.
5. Wear shoes with good tread. Rain and snow can make roads and sidewalks slippery and increase the risk for dangerous falls that could result in broken bones, hip fractures and brain injuries. Falls are the leading cause of injury-related death in older adults, and more than one-third of seniors fall annually.

Visit Your Orthopedist to Update Your Treatment Plan

If you are experiencing chronic joint pain and you can’t get relief from nonsteroidal anti-inflammatory drugs (NSAIDs), cortisone shots, exercise or weight loss, you should make an appointment with your orthopedist. Your doctor may want to suggest a different exercise routine or prescribe physical therapy.

Some joint pain will not improve because the wear and tear of your daily activities has deteriorated the cartilage between the joints. Total joint replacement can alleviate persistent pain caused by direct bone contact.

Total knee or total hip replacement, as well as many other orthopedic procedures, can be done at an ambulatory surgery center (ASC) instead of a hospital. Your doctor will discharge you from the surgery center a few hours after the procedure, and you can recover in the comfort of your home. Most people find they can resume their daily activities after four to six weeks.

If we spend about half of our day standing up, we should prioritize comfortable footwear. It’s not too late to add new shoes to your holiday shopping list. Wearing the wrong shoes can affect your feet as well as your knees and hips.

Selecting proper footwear with arch support and a cushioned sole can stabilize joints and reduce pain associated with arthritis.

Common Problems That Cause Chronic Foot Pain

Pressure and friction cause most foot problems, so it is helpful to know some specifics about the anatomy of your foot. Many people experience pain because of their foot arch being too high or too low.

“X-rays of the foot reveal what kind of foot arch you have along with the structure of the foot,” said Ronald Lepow, DPM, assistant professor of orthopedic surgery at Baylor. “If you are experiencing pain, knowing these two things will help dictate a care plan.”

Arthritis or genetic predisposition can cause bunions, or bony growths that form where the big toe meets the foot. Bunions cause the big toe to turn inward toward the other toes. Wearing shoes with a narrow toe box can put pressure on the bunion and cause more inflammation.

Osteoarthritis can deform joints and allow bone spurs to develop in the heel. Bone spurs can interfere with joint mobility or put pressure on nerves.

Why Good Shoes Are Important

The key to maintaining mobility in older age is daily movement. Choosing the right shoes for your feet is especially important if you have osteoarthritis, rheumatoid arthritis or any other arthritic condition.

“Your feet determine how the mechanical forces of standing, walking and running get distributed to the knees, hips, back and spine,” said Robert M. Joseph, DPM, PhD, a podiatrist and spokesperson for the American College of Foot and Ankle Surgeons. “Shoe gear plays a critical role because it can change, for better or worse, how those forces are distributed.”

Sometimes, the correct pair of shoes can lower or eliminate foot pain.

• Choosing shoes with a wider toe box can relieve bunion pressure.
• Selecting a cushioned sole can prevent bone spur discomfort.
• Using shoe inserts can make walking more comfortable for people who have high or low arches.

How to Choose Shoes That Support Your Joints

You don’t have to wear orthotic shoes if you experience foot pain. However, some shoes provide more support and comfort than others.

Sneakers or Walking Shoes

Your athletic shoes may be the most important pair of shoes you purchase. There are two major categories:

• Neutral shoes are lightweight and work well for people with normal arches.
• Stability athletic shoes have a dense, cushioned midsole that provides shock absorption and prevents the foot from overpronation, or rolling inward. Overpronation can increase injury risk because it puts additional stress on muscles, ligaments and joints.

Dress Shoes

When shopping for dress shoes, prioritize function and comfort over style.

Men should look for a firm shoe that bends only in the front. Wider toe boxes will provide more comfort than narrow, so it is best to try on and compare several different styles.

Women should avoid a heel height of over 1.5 to 2 inches. Over time, wearing high heels can cause Achilles tightness that can require surgery. Wide rubber-soled wedges with a thick platform in the front can keep the ankle joint stable and prevent injury, according to the Arthritis Foundation.

Exercises for the Feet And Ankles

After you’ve purchased shoes that have adequate cushioning and support, you can focus on strengthening the muscles in your ankles and feet.

1. Calf stretch — Stand in front of a wall and put your right leg in front of your left leg. Reach both arms to the wall. Press the left heel into the ground and straighten the left leg while you continue to bend the right leg. Hold at least 15 seconds and then switch legs.
2. Calf raises — Stand behind a chair and place your hands on the back of the chair for support. Lift your heels off the ground and lower them.
3. Toe and heel taps — Sit toward the edge of your chair with both feet flat on the floor. Extend one leg forward and tap the heel on the floor. Return to the starting position and repeat 10 times with each leg.

Visit Your Orthopedist About Chronic Joint Pain

You don’t have to live with daily joint pain. Instead of using the internet to try to self-diagnose, call your orthopedist. During your appointment, you can talk about anything from your medical history to the type of shoe you wear. Your orthopedist will provide you with treatments to help you remain active and independent.

Sometimes you can obtain relief through physical therapy, a cortisone shot or a fitted pair of shoes. In other instances, you may need a procedure to repair damage or restore mobility. Total hip or total knee replacement could be the solution if you have already tried non-surgical treatments.

Schedule an appointment with your orthopedist for an accurate diagnosis and a prompt treatment plan. You don’t want to miss any activities during this festive time of year.

Thanksgiving and Super Bowl Sunday have something in common. They are the two days that Americans consume the most calories. Overeating on holidays can lead to weight gain, which puts additional stress on knee, hip and ankle joints. Incorporating exercise into Thanksgiving Day can improve your energy levels, prevent overeating, reduce joint pain and create healthy habits for the New Year.

Say “No” to the Turkey Day Nap!

A survey of 2,000 Americans found that almost 60 percent took a nap on Thanksgiving. That’s no surprise because turkey contains considerable amounts of tryptophan, an amino acid that produces melatonin and serotonin, which affects mood and sleep.

Instead of snoozing on the couch after your big meal, make a commitment to get active. Going outside and getting exercise will help you work off some of those Thanksgiving calories, and you’ll feel energized instead of groggy.

One of the best activities on Thanksgiving is to take a family walk. You can spend quality time with your relatives while strengthening your heart and joints.

“A walk around the neighborhood can be especially beneficial after the Thanksgiving meal to help with digestion and improve blood sugar levels,” said Stequita Jackson, MD, MS, a primary care physician at Baylor College of Medicine in Houston.

Exercising Before the Meal Could Help Manage Your Appetite

Exercise doesn’t have to be isolated to a post-meal activity. You can choose to exercise before your holiday meal as well. Physical activity can curb hunger, so a game of pickleball or a community 5k can prevent you from overindulging.

“If you’re ravenous when the main event begins, you’re even more likely to overeat,” said Amy Keating, RD, a nutritionist at Consumer Reports. “And keep in mind that eating an extra few hundred calories on this festive day is okay as long as you resume a healthful diet the next day.”

If you plan and prep most of the Thanksgiving meal beforehand, you can maintain your regular daily schedule. There’s no reason you can’t work out at the gym on Thanksgiving morning or take your usual bike ride.

While many believe that fasting before a major celebration will reduce calorie intake, it frequently leads to increased consumption instead. Eating a sensible breakfast will keep you from being ravenous during the family meal.

Managing Your Weight Can Reduce Joint Pain

According to Consumer Reports, the average person eats between 3,000 and 4,000 calories during a Thanksgiving celebration. Most people should consume between 1,600 and 2,800 calories per day, so Thanksgiving dinner far exceeds the recommended calorie allowance.

“Be mindful of how much you serve yourself,” Keating said. “If you double or triple your portions — which is easy to do — you could consume a sky-high number of calories.”

Every pound of additional body weight places four pounds of additional pressure on your knees. The opposite is also true. Losing 10 pounds removes 40 pounds of pressure from your knees. This is especially important if you suffer from osteoarthritis, rheumatoid arthritis or any other type of arthritis that causes wear and tear on your joints.

Losing weight can also reduce joint inflammation, ease pain and reduce cartilage deterioration around the joints.

Don’t Wait Until Jan. 1 To Start Your New Year’s Resolution

It may be tempting to ditch the exercise routine and diet until the New Year, but why wait? You can get a head start on healthy habits by maintaining your fitness and eating moderately during the holidays.

You may need to add some variety to your workouts. Adults need a minimum of 150 minutes of moderately intense physical activity per week, but that can be any activity that increases your heart rate. You can choose from the following:

• Walking
• Racquet sports
• Cycling
• Yoga
• Pilates
• Hiking
• Water aerobics

You should also do strength training exercises twice per week, and older adults should incorporate exercises to increase balance and flexibility.

Losing balance causes falls, and falls are a leading cause of hip fractures, broken bones and head injuries. Each year, emergency departments treat about three million cases of older people falling, and one-third require hospitalization.

 Make an Appointment with Your Orthopedist

If you have experienced joint damage or are living with chronic joint pain and inflammation, it may be time to visit your orthopedist. Whether you feel the throb of hip bursitis or you feel stiffness in your rotator cuff, we can help.

You may need something minor, like a heating pad or nonsteroidal anti-inflammatory drugs. It’s possible you need physical therapy or a cortisone shot to get relief, or you might require surgery. Your doctor will thoroughly review your symptoms and medical history before giving a recommendation. Call today to make an appointment before the end of the year. Once you’ve reached your healthcare deductible, your treatment could be included.

Get active this Thanksgiving, and make exercising a long-term habit in the New Year.

Muscle mass declines as we age, but research shows resistance training can help maintain muscle and joint function. A recent study found that weightlifting three times per week steadily increases muscle and joint strength in older people.

Bone and Joint National Action Week Is Oct. 12-20

Arthritis affects more than 60 million Americans. According to the Arthritis Foundation, one in four adults and hundreds of thousands of children experience bone and joint pain. Bone and Joint National Action Week is Oct. 12-20. This week provides opportunities for health and living communities to initiate conversation about the following:

• Osteoporosis
• Osteoarthritis and other forms of arthritis
• Chronic joint pain
• Back pain
• Pediatric conditions affecting bones

Regular Weightlifting Strengthens Bones and Muscles in Older People

People often associate weightlifting with young athletes, but weight-bearing exercise is appropriate and healthy for aging adults.

A university hospital in Denmark studied 369 older adults at retirement age to see the long-term effects of resistance training. The researchers divided the participants into three groups for one year: heavy resistance training (HRT), moderate-intensity training (MIT) and non-exercising control group (CON). At the conclusion of the four-year project, the hospital found that one year of high-resistance training can preserve muscle function and provide long-lasting benefits (NIH).

Lifting Weights Has Many Benefits, But Use Caution

Weightlifting can help strengthen muscles, decrease body weight and reduce joint pain. It can also improve bone density, which decreases the risk of osteoporosis. People with osteoarthritis and all types of other arthritis have experienced decreased inflammation after building up muscles around bones and joints.

Lifting weights could exacerbate health conditions like heart problems, diabetes or pulmonary issues. You must use good form or you could injure your lower back, shoulders, hips and knees. Recovery time takes longer as you age, so be patient and give your body time to rest. Staying well-hydrated is crucial, as older adults are at a higher risk of dehydration while exercising.

Safety Tips for Beginner Weightlifters

Beginning a weight training regime can be daunting if you have arthritis. You may be worried that lifting weights will put added strain on your joints and cause cartilage damage. However, with the right equipment and proper training, you can strengthen your muscles and joints.

Use Light Weights

One of the most common mistakes people make is lifting too much weight. Men should begin with five- to eight-pound free weights, and women should use two- to three-pound weights. You should be able to do eight to 12 repetitions with your weights. If you cannot do 12 repetitions, the weight is too heavy; if it is too easy, you should increase your weights.

Start Slowly and Build Gradually

As a beginner, plan to do two or three weight training sessions, no longer than 20 to 30 minutes each. You may begin seeing results within a month or two, and you might increase your strength by 40 percent. To avoid injury, build in one day of rest between lifting days.

Work the Large Muscles First

Always begin with major muscle groups and move to smaller muscle groups later. Incorporating workouts that target opposing muscle groups, such as triceps with biceps and quadriceps with hamstrings, is essential for balanced strength.

Lift with a Smooth Motion

Avoid locking the knees and elbows to prevent joint damage. Lift slowly and smoothly for four counts up and four counts down (Arthritis Foundation).

Alternate Weightlifting with Cardio Exercise

Weightlifting is only one component of fitness. The American Heart Association recommends adults do 150 minutes of moderately intense aerobic exercise per week. This can be brisk walking, biking, hiking, doing yard work or even cleaning your house.

Always consult your doctor and get a physical exam before implementing a new fitness routine, especially if you have a medical condition. After your doctor clears you to exercise, you can consider hiring a personal trainer to create an exercise plan. Your trainer can alternate weightlifting and cardiovascular exercise so you get sufficient rest and avoid joint injury.

Call Your Orthopedist for an Annual Check-up

If you are experiencing pain in your shoulders, knees or hips, don’t continue to ignore it. Your orthopedist will use the least invasive method to reduce your pain or repair your injury. You may need physical therapy, pain relievers or anti-inflammatory drugs (NSAIDS) or a minor procedure.

Arranging an outpatient treatment at an ambulatory surgery center (ASC) offers comparable quality and safety to an inpatient hospital procedure, all while being more cost-effective. If you need joint replacement surgery or arthroscopy of the knee, hip or shoulder, consider outpatient surgical care. You’ll experience the following:

• Shorter wait times
• Convenient parking
• Predictable scheduling
• Personal care in a comfortable environment
• The latest technology

Call today to schedule an appointment before the end of the year. If you’ve met your deductible for the year, your procedure may be less than you expected.

The risk of falling increases with age, but you can prevent falls by exercising, managing your medication, visiting your doctor and making your home safer.

Falling Is a Serious Health Risk

Every 11 seconds, a senior visits an emergency department with a fall-related injury. According to the U.S. Centers for Disease Control and Prevention, falls caused 38,000 deaths in adults older than 65, making it the leading cause of injury death for that age group.

National Falls Prevention Awareness Week is Sept. 23-27. This initiative aims to ensure the safety of elderly individuals, decrease the likelihood of falls and raise awareness in communities about preventing falls. Falling is not a natural part of aging, but a fall can be devastating to mobility and overall health.

“Falls are the number one reason that older adults are institutionalized,” Daniel Frering, Mount Sinai Light and Health Research Center (LHRC) education program director, told LEDs Magazine. “Especially in much older people, people in their 80s — they typically don’t live a long time after they fall. If you can prevent falls, the health outcomes for older people are going to be greatly improved.”

Why Are Older Adults More Prone to Falling?

Many risk factors contribute to falling, and these factors tend to increase with age. Some include the following:

• Vision problems
• Difficulty with balance or walking
• Vitamin D deficiency
• Medications
• Unsafe home setup

Commit to Daily Exercise and Joint-strengthening Activities

Exercise can reduce your risk of falls and minimize joint damage. You do not have to do strenuous activities to build muscle to support your joints.

“It doesn’t mean that you have to go out and start running marathons or anything like that, but simply [do] functional exercises,” said Cara McDermott, who researches falls at Duke University School of Medicine.

If your doctor approves, try to do these exercises three to five times per week:

1. Heel-toe walk — Stand with your arms straight out and your feet side by side. Focus on a specific point ahead of you and move one foot forward, aligning the front heel with the back toe. Make sure they are touching. Take 10 to 20 steps.
2. One-legged balance — Stand with your feet hip-width apart and place your hands on your hips. Lift one leg, bending at your knee, and hold for 30 seconds. Alternate with the other leg. Do five cycles or as many as you are comfortable doing.
3. Sit-to-stands — Stand tall with your back facing a sturdy chair with your feet hip-width apart. Slowly lower your hips onto the chair and sit. Without swinging your upper body, push through your heels to stand up. Do at least 10 sets.

Walking, cycling and swimming are gentle on the joints and strengthen quadriceps and hamstrings. Ask your doctor what type of cardiovascular and weight-bearing exercise is appropriate for your age and fitness level.

Optimize Your Home Setup for Long-term Joint Health

Older people often fall at home, the place where they should feel safest. Hip fractures are one of the most dangerous fall injuries, and recovery is difficult. Many people are not able to live independently after breaking a hip. To reduce your risk of falling, consider making these changes to your home:

1. Arrange furniture so you have clear walkways.
2. Keep electrical cords near the wall and avoid using long extension cords.
3. Install grab bars in the bathroom, bedroom or front door to provide balance.
4. Add non-slip material to stairways.
5. Install bright LED bulbs, touch lamps and automatic night lights.
6. Keep a flashlight in every room of the house in case the power goes out.
7. Put pots, pans, dishes and glassware in a place where they are easy to reach.
8. Install railings on both sides of any stairs in the home.
9. Add a raised toilet seat to your bathroom and a shower chair to your shower.
10. Purchase step stools for every room of your home.

Proper footwear is essential for stability and balance. Wearing supportive shoes will also help you feel stable and safe in your home. Try to avoid wearing socks or going barefoot, because you are more likely to slip and fall.

Visit Your Primary Care Doctor to Evaluate Your Medication

Prescription medication, over-the-counter medicine and even supplements can increase your risk of falling. Your doctor should regularly review your medication and look for the following:

• Therapeutic duplication — two medicines performing the same function
• Medicines that cause confusion and dizziness, such as antihistamines, muscle relaxants, blood pressure medications and psychoactive drugs (antidepressants, sedatives, opioids, anticonvulsants or antipsychotics)
• Medications that can cause heart problems like a low pulse or high/low blood pressure
• Inappropriate use of nonsteroidal anti-inflammatory drugs (NSAIDS) for patients at risk for GI bleeds
• Effectiveness of opioid prescriptions and alternate options

You should also visit your eye doctor annually to make sure your prescription is up-to-date.

Take the Falls Free Checkup and Call Your Orthopedist

Have you had a recent fall, or are you afraid of falling? Take a moment to complete the National Council on Aging’s Falls Free Checkup and see if you are at increased risk for a fall. Individuals with arthritis have a 2.5 times higher risk of reporting two or more falls and suffering a fall-related injury compared to those without arthritis.

It may be time to make an appointment with your orthopedist to discuss your concerns. If you are experiencing chronic joint pain, talk to your doctor about your medical history and health conditions. You may find that weight loss and physical therapy can bring you relief.

In some instances, it may be most beneficial to replace the hip or knee joint. A total knee or total hip replacement replaces damaged cartilage and bone with prosthetic pieces called implants. Most patients find that a total joint replacement reduces pain and improves their mobility and quality of life so they can maintain their daily activities.

Call today to make an appointment.