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Tag: bone health

Carrying Extra Pounds: How Weight Affects Your Bones, Joints, and Mobility

Posted on December 12, 2024 - 1:36 pm by

Carrying extra body weight can have a profound impact on your orthopedic health, leading to painful conditions, reduced mobility, and an increased risk of injuries. Understanding how those additional pounds can affect your musculoskeletal system is the first step towards taking control of your long-term joint and bone health. 

The toll of excess weight on your orthopedic health  

When you’re overweight or obese, the added force and stress placed on your body’s joints, especially in high-impact areas like your knees, hips, and ankles, can quickly take a toll. In fact, research shows that for every one pound of weight gained, there is an additional four pounds of force exerted on the knee joint.¹ Over time, this excess strain accelerates the breakdown of protective cartilage, drastically increasing your risk of developing painful and debilitating conditions like osteoarthritis. 

The problems don’t end with your joints, either. Carrying extra weight also impacts your bone health, making you more prone to fractures, especially in the spine, wrists, and ankles.² According to studies, obesity is linked to a higher risk of fractures, as the additional weight makes bones more susceptible to cracking or breaking. 

The downward spiral of weight, pain, and reduced mobility 

As the orthopedic problems stemming from excess weight worsen, it can  more difficult  to stay active and maintain a healthy lifestyle. Debilitating joint pain, stiffness, and limited range of motion can make even the most basic daily activities – walking, climbing stairs, or simply getting up from a chair – incredibly challenging. 

This decreased mobility further contributes to weight gain, creating a vicious cycle that’s difficult to break without addressing the root cause. In fact, studies show that around 30% of adults with obesity also report mobility limitations.³ The more excess weight you carry, the harder it becomes to stay physically active and manage your orthopedic health. 

Taking control of your orthopedic health  through weight management 

The good news is that by taking steps to manage your weight, you can alleviate much of the strain on your bones, joints, and overall mobility. Even modest weight loss of 5-10% of your body weight has been shown to significantly reduce the load on your joints and lower your risk of orthopedic complications.⁴ 

By working with your doctor or a qualified healthcare professional, you can develop a safe and sustainable weight loss plan that combines a balanced diet and regular exercise. Activities that put less stress on your joints, such as swimming, cycling, or using an elliptical machine, can be especially beneficial during this process. 

Prioritize your orthopedic health today 

If you’re concerned about how your weight is affecting your bones, joints, and mobility, don’t wait! . Schedule an appointment with our team of experienced orthopedic specialists, who can help you develop a personalized plan to address your weight-related orthopedic concerns and get you back to living an active, pain-free life. 

 

¹ Messier, S. P. (2008). Obesity and osteoarthritis: disease genesis and nonpharmacologic weight management. Rheumatic Disease Clinics, 34(3), 713-729. 

² Nielson, C. M., Srikanth, P., & Orwoll, E. S. (2012). Obesity and fracture in men and women. Journal of Bone and Mineral Research, 27(2), 390-398. 

³ Alley, D. E., & Chang, V. W. (2007). The changing relationship of obesity and disability, 1988-2004. Jama, 298(17), 2020-2027. 

⁴ Christensen, R., Bartels, E. M., Astrup, A., & Bliddal, H. (2007). Effect of weight reduction in obese patients diagnosed with knee osteoarthritis: a systematic review and meta-analysis. Annals of the Rheumatic Diseases, 66(4), 433-439. 

Does Milk Really Help With Developing Strong Bones

Posted on November 4, 2016 - 8:00 am by

Cow’s milk and its related products are excellent sources of calcium, an element that is essential for building strong bones when it interacts with the hormone-like substance called Vitamin D.

However, milk isn’t the only calcium-rich food for bone health. This is important, because many people can’t or don’t want to consume milk.

Some people are allergic to the protein in milk. Others have to limit consumption due to its sugar, lactose, which can be tough on some diabetics as well as people who digest it poorly.

Paradoxes of Milk

The Harvard School of Public Health (HSPH) notes that milk presents paradoxes. Although its consumption decreases the chance of osteoporosis and colon cancer, high consumption increases risk of prostate cancer and, perhaps, ovarian cancer.

Also, HSPH adds dairy products that can be high in saturated fat and vitamin A, both of which can weaken bones. So moderation in all things — an idea that Greek philosopher Aristotle stressed to his students — is a good rule to follow if you love dairy products.

Dietary Keys to Bone Strength

When consuming dairy products or any calcium-rich food, it’s essential to track the amount of calcium and vitamin D you are getting. Check with your general practitioner or orthopedist for a recommendation about how much to consume. A general rule of thumb is about 400 IU of vitamin D paired with 1000 mg of calcium daily.

Product labeling can help you gain an idea of the quantities of calcium in recommended servings. If you don’t drink milk, there are many substitutes — such as almond, coconut, rice or soy milks — that are enriched with calcium and vitamin D.

It’s helpful to eat a wide variety of foods rich in calcium, including cooked beans, leafy green vegetables, anchovies (bring on the Caesar salad!) and cabbage-family plants such as broccoli and kale. A varied diet of veggies will also provide vitamin K and magnesium, which help strengthen bones.

Don’t forget protein, which also helps build bones but, once again, don’t overdo it. Keep your diet balanced.

Not All About Diet

Many medical experts cite exercise as being crucial in the constant process of rebuilding strong bones. However, there is disagreement about how much and what kind of workouts are most efficient.

Keep in mind the idea of moderation, and remember to talk with a doctor before hitting the track with a new exercise regimen. Strive for activity every day and get a feel for the amounts and kinds of exercise that make your body feel good.

Ways to Prevent Sports Related Injuries

Posted on October 20, 2016 - 8:00 am by

From ligament strains and stress fractures to head injuries, sport-related injuries can keep you out of the game. While all sports have a risk of injury, there are ways to prevent injuries from occurring.

Gear Up for Safety

Wearing the right gear will help protect you against the risk of an injury. Players should wear protective equipment, such as mouthpieces, pads, helmets, cups and eyewear. For example, correct shoes will help prevent twisting and injury, while helmets will help protect the brain and skull from injury. While protective gear won’t prevent all sports injuries, it’ll give you more protection, especially when playing contact sports. Just be sure that the protective equipment is high quality and fits well.

Abide by the Rules

The rules of sports are designed to keep you safe. Be sure to learn the rules of your sport and play by them. Respect the rules called by umpires, referees and judges. This way, you’ll keep yourself in the safe zone.

Warm Up and Cool Down

Warming up before engaging in a sport will reduce muscle stiffness and increase the contraction and relaxation of muscles. A proper warm up includes five to 10 minutes of jogging, dynamic stretching exercises and technique drills. A proper cool down includes five to 10 minutes of walking or jogging and static stretching exercises. This workout helps the muscles relax and reestablish their normal range of movement. What happens prior to play and after play can minimize the risk of a sports-related injury.

Prevent Overuse Injuries

Overuse injuries can incur from repeated actions in a sport. It can also incur due to training errors, muscle imbalance, poor core stability, lack of muscle strength and faulty technique. The ways to prevent an overuse syndrome include conditioning two to three weeks prior to playing a sport, wearing the proper equipment and practice on using the proper technique. Most of all, listen to your body. If you experience pain and correct the source of pain. Be sure to seek medical attention if needed.

Don’t Overreach Yourself

When you start a new sport, take it slow and steady. Use specific exercises to build up stamina and strengt
h. Over time, your fitness will increase, and you’ll be in better physical shape to play for longer periods of time.

To find out more ways to prevent sports-related injuries, turn to the experts at Southeast Orthopedic Specialists.

Ways To Keep Bones Healthy

Posted on August 30, 2016 - 4:39 pm by

Healthy bones are critical to avoiding injury and maintaining your ability to do the things you love. Keeping your bones healthy becomes even more important as you grow older, as 40 percent of women older than 50 will experience a hip, spine or wrist fracture at some point in the future, according to the Surgeon General’s Office. Consider the following tips to keep your bones healthy and strong.

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How Yoga Helps the Back and Spine

Posted on May 25, 2016 - 10:09 am by

Yoga has dramatically gained popularity in the United States over the past few decades. Originally a spiritual practice that was employed by Hindus, yoga now is recognized for its myriad health benefits. There are many types of yoga, from gentle yoga poses combined with meditation to more physically active poses intended to strengthen muscles. For people with back pain, yoga can be a fantastic way to strengthen muscles and improve spine health.

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Exercises to Relieve Arthritis Pain

Posted on May 11, 2016 - 4:42 pm by

Approximately 52.5 million Americans have been diagnosed with arthritis, representing nearly 1 in 4 people, according to figures from the Centers for Disease Control and Prevention. This figure jumps to about 50 percent among adults older than 65 years of age. Although arthritis is a more common condition among older adults, it is possible to experience arthritis at any age. One of the most effective ways to treat arthritis pain is to engage in physical therapy or other exercises that lengthen muscles, diminish bone-on-bone contact and promote healing. Consider the following exercises to relieve arthritis pain.

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Partial Joint Replacement

Posted on October 22, 2015 - 2:06 pm by

Millions of Americans suffer from joint pain, with 40 percent saying that it is “very difficult” or they are “unable” to perform common activities like stooping, bending, kneeling or walking a brief distance, according to the Centers for Disease Control and Prevention. A partial joint replacement from a Jacksonville orthopedic specialist may significantly decrease pain and improve your quality of life.

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Should You Get a Bone Density Scan?

Posted on October 15, 2015 - 1:48 pm by
Should You Get a Bone Density Scan?

Bone density scans determine how strong your bones are and if you’re at risk for osteoporosis, a condition that makes your bones weak and more likely to break.

Bone density scans, also called bone mineral density (BMD), are noninvasive and take just a few minutes to complete. Scans can be conducted on your hips or spine using a scan called Dual Energy X-ray Absorptiometry (DEXA). It’s similar to a traditional x-ray, but your body isn’t exposed to as much radiation. A smaller device can also determine bone density using your finger, wrist or heel. Oftentimes, these devices are used at community screenings or in drugstores that offer bone density scans to patrons.

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Supplements to Take for Healthier Bones

Posted on August 12, 2015 - 9:51 am by

The American diet is a leading source of obesity and a range of other health problems, including poor bone health. A 2014 study published in the Journal of Bone and Mineral Research found that 54 million Americans older than age 50 are affected by osteoporosis or low bone mass. Having weak bones may increase your risk of injury, resulting in the need for specialized orthopedic treatment to avoid long-lasting effects. Fortunately, no matter what your age, supplementing your diet with important vitamins and minerals can improve bone health. (more…)

New Approaches to Measuring Bone Loss and Bone Strength

Posted on May 7, 2015 - 9:00 am by

Bone density is the mineral matter per square centimeter of bones within the human body. This has traditionally been cited as a major indicator of bone strength. On the other hand, bones that are less dense are lacking mineral components which makes them more porous and susceptible to breaking. Density measurements are advised for those at risk of developing osteoporosis but this assessment alone may not prove sufficient. Dense bones can still be weak, however, new bone assessment techniques are being explored in hopes of providing a more well-rounded picture of overall bone health. (more…)

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