How To Move Without Pain

Wellness

Do I need an x-ray if my joints hurt?

Approximately 25% of adults will have knee pain at some point in their life. The pain may be from an injury, like a fall or a twisting movement. The pain could also develop slowly over time from changes in muscle strength, ligament stability, or the movement of the patella (kneecap) as the knee bends and straightens. Most of us will wait out the pain, hoping it goes away on its own with a little rest, a little medication, and a little icing. X-rays can detect bone fractures, bone alignment with other bones, certain tumors and other abnormal masses, pneumonia, some types of injuries, calcifications, and foreign objects.

How to make Bones Strong

Osteoporosis is a progressive loss of bone density that occurs mainly as we age but also can be due to many systemic or disease processes within our bodies. Most reach peak bone density by 30 years old, where the body’s ability to replace bone cells equals the body’s depletion (breakdown) of bone cells. After age 30, bone remodeling continues, but you lose slightly more bone mass than you gain. Once the cycle is uneven long enough or bone depletes to a certain level, osteopenia can be diagnosed.

What you can do for your arthritis

When you were told you had arthritis – did you instinctively think – “I’m going to be in pain forever.”

You’re not alone. A lot of people feel this way.

In truth, many times the pain you feel isn’t because of arthritis, it’s because the muscles around the joints are weak and aren’t able to adequately absorb physical stress during activity.

Your inactivity could be making you weak! Causing more joint stress and increasing pressure on the joints! Your lack of challenging your body is making you weak and painful.

How to Reverse Osteoporosis Naturally

Osteoporosis is a disease that weakens our bones and causes them to become fragile. Anyone can be at risk for developing osteoporosis, however, women who are of post-menopausal age are at an increased risk due to the imbalance between the body not making new bone cells as fast as the old bone cells are lost. There are many ways we can manage our bone loss naturally so we can live active lives.

Runner’s Knee: What You Need to Know

Running is great for our muscles, joints and cardiovascular health. Yet the repetitive nature of running can become irritating on our knees. In fact, knee injuries are incredibly common, accounting for up to 50% of all running injuries.

Knee pain with running can show up in many different locations. Pain around the knee cap (patella) is often referred to as patellofemoral pain syndrome or Runner’s Knee. Pain on the outside of the knee that also has a snapping sensation could be Iliotibial Band Syndrome (ITB syndrome).

women stretching her shoulder at home

How to Treat a Frozen Shoulder at Home

Frozen shoulder typically begins gradually but then progresses until you are unable to use your arm at all or make any movements without pain or difficulty. Painful and prolonged syndrome of frozen shoulder. Although women are more susceptible, anyone can develop a frozen shoulder, and having a frozen shoulder in one arm significantly increases that chance of developing a frozen shoulder on the opposite side.

walking for health outside wearing sneakers

Benefits of 30minutes of Walking

Walking has many benefits to your joints, muscles, heart length, and overall maintenance of your function. Walking for exercises is one of the best activities we can do to help ourselves stay strong and mobile. Proper technique is important to maintain proper technique, posture, and joint health. When the joints feel good and your muscles feel strong you will continue to walk for exercise. According to the CDC, walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’, so break it up into 3 10minute walks.

Strength Training Exercises for Women Over 50

As we age the prevalence and severity of bone diseases like osteoporosis, osteopenia, osteoarthritis, ankylosing spondylitis increases. Maintaining strength in our bones and muscles is an important part of managing those diseases.

Strengthening is recommended for everyone. CDC guidelines show that everyone should perform muscle-strengthening activities at least twice a week.

Strengthening has benefits not only to the muscles but also the bones, tendons, balance, endurance, and overall function.

Try these exercises for building strength and muscle when you are over 50.

Tips to alleviate everyday joint pains

Our joints bear the burden of supporting and moving our body weight as we move, lift, and are active. It may be inevitable that as we age, play in the backyard, complete yard work, or any repetitive activity that our joints can become painful or irritated over time. But what does that mean? 

Years of everyday use can stress the cartilage and tissue that protect the joints, leading to potential osteoarthritis or other bony inflammatory processes that make our joints and movement painful. 

Learning ways to manage your joint pain so you can reduce the pain struggle and activity limitations will help reduce frustration and feeling limited while also keeping you as strong and mobile as long as possible.

Read these 8 tips to alleviate your joint pain.