Healthy joints are important, because they allow for the smooth movement and flexibility of the arms and shoulders, which are used in daily activities. Injury or joint diseases can make it difficult to do things with your arms and limit your range of motion, which can keep you from a productive and active lifestyle.
Small changes can help toward maintaining healthy joints and reducing the risk of joint-related conditions. Here, we will talk about some of the methods you can apply to your life for healthier joints and recommend an orthopedic surgeon for the treatment of upper extremity conditions.
Maintain Good Posture
Poor posture can strain the muscles and joints in your upper body, leading to pain and potential long-term issues. Focus on maintaining proper alignment of your spine and keep shoulders, back, and neck straight when sitting or while engaging in activities. Avoid slouching and pushing your neck forward, and make ergonomic adjustments to your workspace or seating to support good posture.
Stretch Regularly
Stretching exercises can help maintain flexibility and prevent stiffness from your neck down to your wrists. Take regular stretch breaks from activities, especially when you’ve been in one position for a long time. Stretching your neck, arms, and hands can help improve blood flow and relieve tension in the muscles and joints.
Strengthen Your Upper Body
Building strength in the muscles around your upper extremity joints can provide better support and stability for them. Include exercises that specifically target the muscles in the shoulders and arms in your fitness routine.
Examples of strengthening exercises are:
- Push-ups
- Shoulder presses
- Bicep curls
- Wrist curls
Also important is strengthening your core for better stability and control of the upper extremities. Therefore, add exercises that strengthen the abdominal muscles and glutes. If you are just starting out, a slow and gradual approach is best to avoid injury. It is best to consult with a physical therapist to do the exercises safely and effectively.
Do Low-Impact Exercises
Low-impact exercises such as cycling and swimming can help support joint health. When you move, you are doing what your joints were designed to do. It keeps blood and joint fluid moving and prevents stiffness. If you are thinking of playing sports, make sure to wear the appropriate protective equipment to minimize wear and tear on the joints.
Practice Proper Lifting and Carrying Techniques
When lifting heavy objects or carrying heavy loads, it’s important to use proper lifting techniques to avoid placing excessive stress on your arms and shoulders. When lifting, bend your knees and engage your leg muscles, rather than relying solely on your arms and shoulders, and try to distribute the weight evenly throughout to avoid injury.
Some of the ways to lessen strain on the smaller joints when carrying items are the following:
- Employ the Two-Handed Approach – When possible, hold items with two hands instead of relying on just one. By evenly distributing the load, you reduce the burden on individual joints, particularly in the wrist and hand.
- Opt for an Over-the-Shoulder Bag – Instead of using a clutch or handheld bag, choose an over-the-shoulder bag or backpack. By distributing the weight across your shoulders and back, you can alleviate strain on one side of your body and reduce the risk of shoulder and neck discomfort.
- Share the Load – When confronted with heavy doors, use both hands or your shoulder to open them. By engaging multiple muscles and joints, you distribute the force more evenly, minimizing the strain on any one particular area.
Take Breaks During Repetitive Activities
If your daily activities involve repetitive motions, such as typing on a keyboard or using power tools, take regular breaks to rest and stretch your hands and arms. You want to avoid overusing the smaller joints in your hands. There are known risks to such activities, such as carpal tunnel syndrome, so take precautions when doing them to prevent strain on the joints and overuse injuries.
Maintain a Healthy Weight
Excess weight can put additional stress on your upper extremity joints, particularly in the shoulders and elbows. By maintaining a healthy weight through a balanced diet and regular exercise, you can alleviate pressure on these joints and reduce the risk of pain and joint-related conditions.
Orthopedic Hand Surgeon in Maryland
The orthopedic surgeons at Greater Chesapeake Hand to Shoulder specialize in treatments for the hand, wrist, elbow, and shoulder. We are experienced in the treatment of conditions affecting the upper extremities, from acute injuries to chronic conditions. We use a combination of treatments to maximize your recovery and symptom relief.
It’s about time you let an expert examine your condition. Our hand surgeons are proud to serve injured workers and athletes. To schedule an appointment, call our main office in Lutherville at (410) 296-6232 or use our online form to schedule your visit.
We have friendly staff eager to serve you in any of our facilities throughout Maryland.
