Today’s orthopedic doctors offer various treatments to help patients with musculoskeletal problems, from medications to physical therapy. However, you can also take proactive steps to protect this vital body system. You can ward off disease and keep your bones and muscles in good shape by making positive lifestyle modifications.
Let’s go through simple ways to take greater control of your health and care for your muscles, bones, and joints.
Commit To Regular Exercise
As typically advised in orthopedics and sports medicine, regular movement strengthens your muscles, bones, and joints. When you use your muscles, they break down. When you recover, your body rebuilds your muscles to take on a heavier load than you did during exercise. Tendons and ligaments also respond the same way. Mechanical stresses also signal your bones to take in more calcium, increasing bone density and strength.
The type of exercises you do improves your body in different ways.
Aerobics build endurance by challenging your muscles to maintain a low to moderate workload for extended durations. Aerobic exercises include:
- Jogging and walking
Short bursts of intense activity build muscular strength. These types of exercises don’t last for very long and involve high intensity for short periods. Examples include:
- Climbing stairs
As we age, we lose lean muscle mass. We’re also more likely to have increased body fat, which then puts extra strain on our bones and joints. Strength training is a great way to prevent this from happening.
If you have existing orthopedic conditions and cannot do impact exercises, strength training is a great option for you. Aside from strengthening your bones, it can also increase bone density, reducing the risk of bone fractures. You can also improve balance, strengthen flexibility, and manage chronic conditions. Here are some strength training exercises you can try out:
- Plank Hold
- Air Squats
- Free weights like dumbbells
Being physically active improves your balance and coordination. With improved coordination, you reduce the risk of falls, trips, or other accidents that may increase the risk of injury.
For optimal results, get clearance from an orthopedic doctor to confirm that your exercise plan is appropriate for you. Make sure to do warm-up and cool-down exercises. Aiming for at least 150 minutes of moderate physical activity a week should significantly improve bone and muscle health.
Pay Attention To Your Diet
Your diet plays a critical role in your musculoskeletal health. Several vitamins and minerals, such as vitamin D and calcium, are essential for proper bone and muscle function. The best way to receive these nutrients is to consume a well-balanced diet that incorporates whole grains, fruits, vegetables, and low-fat dairy products.
You also need to receive the appropriate amount of macronutrients in your diet. In particular, eating high-quality protein from healthy meats, eggs, and nuts will help your muscles remain strong. Carbohydrates and fats are also important, but make sure to limit your consumption of saturated fats and added sugars.
Finally, it may help to observe calorie intake. Being overweight or obese amplifies mechanical stresses on your joints and muscles. Reducing your weight to normal levels should reduce the strain on your body.
Improve Posture And Ergonomics
Keeping correct posture can benefit your body for years to come. Correct posture balances the workload across major body parts, ensuring that no particular area receives excessive stress. Good ergonomics, such as using a work desk and chair appropriate for your body, can also prevent overuse injuries.
Visit Your Doctor
If you want more personalized advice on how to take care of your musculoskeletal system, visit an orthopedic doctor or sports medicine specialist. They can review your medical history and assess it to determine your risk factors. They can also spot and correct errors in your form and technique that may increase the risk of injury. If needed, they can refer you to a specialist for further guidance.
Regular check-ups with a sports medicine or orthopedic doctor should help you determine any early problems and receive any necessary treatment as fast as possible.
Sports Medicine and Orthopedic Doctors In Kansas City
Regular exercise, proper nutrition, and good posture form the foundations of musculoskeletal health. Coupled with regular consultations with an orthopedic and sports medicine specialist, you can expect to keep your muscles and bones strong even in old age.
For those living near Kansas City, Midwest Orthopaedics offers convenient access to comprehensive orthopedic healthcare. Our board-certified surgeons have experience in treating a broad range of orthopedic conditions and sports injuries. We work closely with patients to provide successful, pain-free outcomes.