As we age, our joints inevitably wear out and here in Australia, over 32,000 people* undergo hip replacements each year. However, you can reduce and even avoid wear and tear on your knees and hips so that surgery can be avoided in many cases. As the saying goes, “prevention is better than cure”. The best outcome is always avoiding surgery wherever possible.
Good news is, it’s never too late to start now and preserve your joints! Here’re some tips to get you started:
Exercise & Strength
Keep moving as much as possible; staying active can help keep your hips and knees in motion and maintain fluid movement. Then strengthen your body through regular exercise targeted at the problem areas such as dumbbell squats, hip extensions, donkey kicks, lifts and curls, and other weight training to build up your quad strength, which provides support to your joints. Remember to also stretch after exercising to keep your muscles flexible and be persistent. Regularity is vital, and even if you are busy, a 15-minute exercise routine can make a difference.
Protect Your Joints
If your job requires sitting for long periods, ensure that you have a supportive and ergonomic seating set up, which cushions your hips to avoid unnecessary stress on your body. Look for office chairs that are not too soft and adjusted to suit your height. Ideally, your feet should be flat on the ground or use a footrest. Invest in footwear that has cushioning soles so as to not impact your knees and joints harshly, especially if you are walking on hard surfaces such as concrete pavements.
Maintain a Healthy Weight
Keeping a manageable weight can also reduce pressure on your joints. If the force that you exert on your joints can be up to six times your body weight, then some weight loss can make a significant difference if you’re feeling the pressure. Eating a balanced diet with regular exercise is a good start. However, don’t hesitate in getting help if needed. A nutritionist or naturopath can assess and provide guidance to ensure that your body is functioning at its optimal state so that your weight loss efforts will run efficiently.
Sometimes we still experience back pain or feel sluggish despite our best efforts. This could be a misalignment of your spine, causing unnecessary pain and stress on your joints. A Chiropractor can help. Freeing up the joints in the spine that aren’t functioning effectively can relieve pain in your hips and knees and avoid further wear and tear.
Here at Empowering Wellness, we are passionate about Natural Therapies with over 35 years of experience serving the Gold Coast. Our holistic therapists provide customised, expert Chiropractic care, Kinesiology, Natural weight loss, coupled with exploring your body’s innate ability to heal and repair itself.