Bone and Joint Care 20th October 2022
We see a wide variety of conditions here at Stoke Chiro, many of them concerning the musculoskeletal system. According to the NHS, over 20 million people in the UK - that's nearly one third of the population - have conditions such as arthritis or back pain.
So, what can you do? And how can we help?
Here are a few tips on some things you can do to keep your bones and joints in tip top condition!
What are musculoskeletal conditions?
Musculoskeletal (MSK) conditions affect many people and can affect your joints, bones and muscles and sometimes associated tissues such as your nerves. They can range from minor injuries to long-term conditions. Symptoms often include pain, stiffness, restricted movement and disabilities that impact upon quality of life and independence.
Core strength and posture
Having a stable core is important for preventing injuries and also for enhancing performance in sports and other activities. If the abdominal muscles are weaker than those in your back, there will be more pressure on the joints in your back and pelvis. Good core strength can help maintain good posture throughout the day. Light abdominal and core exercises can be beneficial when maintaining good posture and Yoga and Pilates are a great way of achieving this!
Sitting down for long periods is a recipe of disaster for your body and will cause your joints and muscles to stiffen over time. Keep moving by having regular ‘posture breaks’. A posture break can be as simple as standing up from your desk for 15 seconds and gently stretching before continuing your work. If you forget, set a reminder on a mobile device to go off every 20-30 minutes or try sticking a note on your screen or car dashboard to remind you that it’s time to move!
Stretching and exercise
Stretching regularly helps you to maintain mobility and exercise can be a fantastic way to increase mobility and strength while helping to decrease stress related tension. Try doing 5-10 minutes of stretching every morning and evening for maximum benefit! Working with a professional to help ensure safety and proper technique is recommended to help develop a core stability program that will deliver positive results. Please speak with our team if you are unsure which exercises are best for you.
Motion is lotion
It’s important to keep mobile throughout the day. Keeping your joints moving helps to keep you mobile, active and healthy - the more they move, the better they function and the better you will feel!
Hydrate, hydrate, hydrate!
Making sure that you are hydrated has a never-ending list of benefits. Drinking plenty of water is particularly important to ensure that the joints are well lubricated and that your muscles have maximum energy!
Lifting with care
It is important to lift properly so as not to strain your back and your neck, as well as everything else in your body. Make sure you are bending from the knees, and have the proper stance when you’re lifting anything, even if it is a football off the ground! Avoid bending forward, and make sure you are squatting down to lift with care. Being mindful about how you’re moving can lead to a happier spine and a happier body!
Vitamins and supplements
Adequate vitamin D and calcium consumption are important for bone and joint health. Vitamin D rich foods include fish, dairy and eggs, mushrooms, and calcium rich foods include dairy, leafy greens, beans, almonds and oranges. Vitamin D deficiency is especially common in winter months when our bodies cannot synthesise it naturally from the sun. The recommended daily dose of vitamin D is 1000-1500mg, and calcium is 800-1000 IU.
Regular self care and adjustments
Adjustments are fantastic for reducing pain, getting you more mobile, and helping to keep your brain and nervous system working at its optimal level. Dry needling can help with areas of tension or irritation in muscles, tendons, ligaments or joints. Massages can help to relax tense muscles which become over-activated when stressed. There are lots of different types of massage so it's about finding the right one for you - speak to our team for more information about massage at Stoke Chiro.
References:
http://arma.uk.net/membership/bonejointweek/
https://www.england.nhs.uk/elective-care-transformation/best-practice-solutions/musculoskeletal/
Image credit: Freepik
