Hinges That Cringe

Tips for taking care of your joints

"The leg bone's connected to the knee bone. The knee bone's connected to the thigh bone." You're probably familiar with the song. It's a catchy tune, but not so fun to sing if you have joint pain.

Medical experts tell us that the connection parts of our bodies, the joints, should be an important focus of our lifelong wellness objectives. As we get older, our cartilage becomes softer, which can lead to injuries, says Craig Saunders, M.D., an orthopaedic surgeon on the medical staff at Baylor Regional Medical Center at Grapevine.

Developing an aerobic fitness program that includes low-impact activities such as biking, walking, hiking, tennis, golf and dancing is not only healthy, but enjoyable. You can participate in these activities longer in life than sports such as soccer or baseball, he says.

Proper warm-up and cool-down also can help prevent injuries. Research studies have shown that cold muscles are more prone to injury, says Amir Khan, M.D., an orthopaedic surgeon on the medical staff at Baylor Grapevine. Warming up by doing jumping jacks, stationary cycling, running or walking in place for three to five minutes can warm the muscles. Afterward, slowly and gently stretch, holding each stretch for 20 to 30 seconds.

Maintaining an ideal body weight also is important in joint protection, according to Dr. Saunders. The greater your weight, the more pressure put on your joints, which can lead to wear and tear and loss of joint surfaces. If you maintain an ideal body weight, youre less likely to develop joint problems, he says. A regular low-impact exercise program, strength training, stretching and good nutrition all are crucial.

Last, but not least, avoid the weekend warrior syndrome. Have a routine for fitness and wellness so that when the weekend arrives, you can better tolerate the stresses of weekend projects and avoid the tendency to overload your joints.

The most important advice is to trust and listen to your body, Dr. Khan says. Be attentive to your bodys plea for rest and when its time to take a break.

By Michele A. Duskin

For a list of orthopaedic surgeons and sports medicine specialists on the medical staff at Baylor Grapevine, call 1-800-4BAYLOR (1-800- 422-9567) or choose orthopaedics in our Medical Specialty listing.