How to relieve pressure on joints

9 April 2013

We put more pressure on our joints than we may realise on a daily basis. Our knees bear the brunt of this, as work and exercise force us to put repetitive strain on them. Protect your knees from further damage by following this tips.

Consider joint injection treatment

If your joints are inflamed and causing pain or discomfort, consider orthopaedic surgery. Joint injections of steroid medications reduce swelling caused by arthritis or injury. The end result will restore your joints, making it much easier and more comfortable to flex them.

Change the way you work out

Running is hard on your knees, so try replacing it with other exercises like yoga, walking, biking, swimming or water sports. Lower impact exercises can increase circulation and enhance your range of motion. Don’t eliminate exercise from your daily routine, though. You still need daily sweat sessions to keep you feeling good and looking your best. Health research has shown 30 minutes of exercise to be ideal.

Lose weight

If your BMI is over 25, you’re putting an excessive amount of strain on your knees. Obesity is a primary cause of osteoarthritis, as it breaks down cartilage at a rapid rate. For every one pound of extra body weight you carry, you’re putting an additional three pounds of pressure on your knees when you walk. When you run, pressure increases to ten pounds.

Check arch support

Make sure you’re wearing the right shoes for your feet. For example, if you have high arches, invest in some insoles with arch support - they’ll improve your stride and ensure you put even pressure on your knees. Visit a podiatrist or specialty shoe store if you need help assessing what type of feet you have.

Practice good posture

Ensure your body is properly aligned by maintaining correct posture at all times. Otherwise, you’ll be placing extra strain on joints. Keep your back straight, and try to keep your head centered over your body, even when you’re looking down to check your phone. A physical therapist can help ensure your joints don’t suffer extra wear and tear caused by bad habits. 

Posted by Philip Briggs

Health News is provided by Adfero in collaboration with Spire Healthcare. Please note that all copy above is ©Adfero Ltd. and does not reflect views or opinions of Spire Healthcare unless explicitly stated. Additional comments on the page from individual Spire consultants do not necessarily reflect the views or opinions of other consultants or Spire Healthcare.

 

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