Natural Joint care

NATURAL JOINT CARE!
The weight-bearing joints - spine, hips and knees - take the load of the entire body weight. One can reduce the impact on them with walking on grass rather than pavements and wearing shoes with supportive, shock-absorbing insoles. This cuts the impact on those joints, protecting them from wear and tear while still keeping them mobile.
Mobility is the key to good living!
Never forget that stiffness begets stiffness. Keeping all the joints mobile is the key to reducing stiffness and pain. That can be easier said than done if every movement hurts. Low-impact bending and stretching - including cycling (for knees) and stretching exercises at home - keep discomfort to a minimum but prevent seizing up of the joints as it so happens when one sits in a particular position for a long time.
Strength is balance!
Regular exercise helps more than just muscle strength and pain. It also helps improve balance, reducing the risk of falls!
Beware- There are many causes for pain!
While osteoarthritis is common, there are lots of other causes of joint pain. Tough, non-stretchy bands called ligaments help keep the joints in place. The knees are also supported by muscles which protect them from damage. Muscles can be toned and strengthened by  regular aerobic exercise - the kind that makes one mildly out of breath. This can be particularly helpful in avoiding knee problems. The knee carries the whole weight of the body and is exposed to all sorts of strains every time one moves the legs. Isometric exercises - lifting the leg with the knee straight, to prevent any strain on the joint - can exercise the muscles effectively.
Swimming- The best way to keep the joints happy!
Because water supports the joints, keeping them weightless, swimming is the perfect way to keep them mobile and build up muscle strength, which protects them from strain. It doesn't cut the risk of osteoporosis, or thinning of the bones, (for that one needs weight-bearing exercise) but for every other aspect of health it ticks all the boxes!
Supplements- Do they work?
Glucosamine and Chondroitin, Collagen peptides, Rosehip extracts and many more are available. It works in some and does not work in others! The studies are small and they show that it is safe however the results are modest and the patient should discuss with their respective Orthopedic Consultant!

Ten steps to Joint Care!
1) High impact cardio (running) balanced with low impact (rowing, elliptical trainers)
2) Include flexibility training
3) Avoid behind the neck weight lifting routines as they put theshoulder in a vulnerable position
4) Watch what you eat! Alkaline diet improve energy and reduce inflammation. Include berries, avocado, ginger, spinach, apples, dates, papaya, kale, curds, soya milk, fruits, whole grains, legumes, vegetables and avoid saturated fats and processed food and refined flour and rice.
5)  Know your supplements and take them regularly.
6) Invest in good footwear! Cushioned stable flexible shoes better! Know the foot strike pattern - over pronation, under pronation or neutral. Change shoes after six months if running is a passion!
7) Attention to posture! Sit and stand right! Move after every one hour if in a sitting job. Remember the rule of 90 degrees! elbows, hips and knees at 90 degrees and wrists at neutral.
8) Listen to what the body says! Do not overdo any activity!
9) Reduce stress by learning meditation. Yoga is helpful. Tai Chi is also a stress buster.
10) Brace or compression bandages often help if properly used!

Dr. Kiran Kharat
kiran.kharat@gmail.com
www.jointreplacementexpert.com