Looking After Your Orthopaedic Health

Our musculoskeletal system, which includes our bones, joints, muscles, ligaments, and tendons, plays a crucial role in our ability to move, perform daily tasks, and enjoy life to the fullest. Whether it’s walking, lifting, or even just sitting comfortably, our orthopaedic health is integral to our overall wellbeing.

Orthopaedic health is a branch of medicine that focuses on the care of the musculoskeletal system. Good orthopaedic health is crucial for maintaining mobility, preventing injuries, and ensuring that we can engage in daily activities without pain or discomfort. Neglecting it can lead to various conditions that can significantly impact your quality of life.

As we age, our bones and joints naturally undergo changes that can affect their strength and function. Conditions such as arthritis and osteoporosis become more common, along with general wear and tear that can lead to decreased joint flexibility and strength. Proactively caring for your joints and bones as you age is vital to preserving their function, preventing pain, and maintaining your independence.

Understanding Orthopaedic Health

Orthopaedic conditions can range from mild discomfort to severe disability. Some common orthopaedic conditions include:

• Osteoarthritis: A degenerative joint disease that results from the breakdown of cartilage, leading to pain, stiffness, and decreased mobility. Mild osteoarthritis might only cause occasional stiffness, severe cases can make it impossible to perform basic tasks like walking or holding objects.
• Rheumatoid Arthritis: An autoimmune disorder that causes inflammation in the joints, leading to pain, swelling, and potential joint deformities, which can limit a person’s ability to care for themselves.
• Fractures: Breaks in bones that can result from trauma or weakened bones due to conditions like osteoporosis. They can impact work, hobbies, and independence, requiring extended rest periods.
• Sprains: Injuries to ligaments, the tissues connecting bones at joints, typically caused by sudden twists or falls. Like fractures, sprains may require extended periods of rest and rehabilitation.
• Tendonitis: Inflammation of tendons, often due to overuse or repetitive movements, causing pain and tenderness around the affected joint. This can hinder activities that involve repetitive movements.

Everyday Tips for Maintaining Orthopaedic Health

Staying Active

Staying active is key to keeping your musculoskeletal system in top shape. Physical activity helps keep muscles strong, joints flexible, and bones dense, reducing the risk of injury and the onset of conditions like arthritis and osteoporosis.

• Weight-Bearing Exercises: Activities like walking, jogging, and resistance training help maintain bone density and strength.
• Stretching: Regular stretching improves flexibility and range of motion, reducing the likelihood of strains and sprains.
• Low-Impact Aerobic Activities: Swimming, cycling, and using an elliptical machine are excellent for joint health without putting too much strain on them.

Proper Nutrition

Calcium makes up a significant part of your bone structure, and maintaining adequate levels is vital to prevent bone loss and conditions like osteoporosis. Adults typically need about 1000-1200mg of calcium daily. Dairy products like milk, cheese, and yogurt are high in calcium, however leafy greens like kale, broccoli, and spinach are also great sources of calcium. Green smoothies and snacking on cheese and yogurt are great ways to incorporate more calcium into your diet.

Vitamin D is essential for calcium absorption, and without it, your bones weaken. Adults need about 600-800 IU of vitamin D daily. Your skin produces vitamin D when exposed to sunlight, so regular outdoor activity is highly beneficial. Vitamin D can also be found in fatty fish, like salmon, mackerel, and sardines, as well as dairy products and orange juice which are fortified with vitamin D. Consider including fatty fish in your meals a few times a week along with a glass of orange juice.

Protein is necessary for the repair and renewal of bone tissue. Adequate protein intake helps maintain bone mass, especially as you age. Protein can be found in: chicken turkey, lean cuts of beef, beans, lentils, chickpeas, and legumes. Incorporate a variety of protein sources into your diet, including both animal and plant-based options.

Good Posture and Body Mechanics

Maintaining proper posture and using correct body mechanics are essential for preventing injuries, whether you’re sitting at a desk, standing for long periods, or lifting objects.

• Posture: Keep your back straight and shoulders back when sitting or standing. Avoid slouching, which can strain your back and neck muscles.
• Ergonomics: Use ergonomic furniture and tools at work and home to reduce strain on your body. Adjust your chair, desk, and computer monitor to support good posture.
• Body Mechanics: When lifting heavy objects, bend at the knees, not the waist, and use your leg muscles to lift, keeping the object close to your body.

These small adjustments can significantly reduce the risk of musculoskeletal injuries.

Symptoms That Require an Orthopaedic Specialist

While many orthopaedic issues can be managed with lifestyle changes and self-care, certain symptoms like persistent pain, swelling, stiffness, and joint instability warrant a visit to an orthopaedic specialist in Adelaide. Ignoring these symptoms can lead to further damage and more complex issues down the line. Early intervention is key to preventing severe complications and maintaining your orthopaedic health.

Dr Oscar Brumby-Rendell is an experienced orthopaedic surgeon in Adelaide specialising in minimally invasive surgical procedures to treat a variety of shoulder and upper limb conditions. He has a special interest in endoscopic carpal tunnel surgery, shoulder joint replacement, shoulder dislocation surgery, and keyhole surgery for the shoulder, elbow, and wrist.

If you experience persistent symptoms related to orthopaedic health, don’t hesitate to seek professional advice from orthopaedic specialist Dr Brumby-Rendell. Your joints, bones, and muscles are vital to your quality of life—take care of them, and they’ll take care of you.

Schedule a consultation with Adelaide orthopaedic surgeon Dr Brumby-Rendell by calling (08) 7077 0101 or book online and receive personalised orthopaedic health care.