Submitted by Advocate BroMenn Medical Center
As we get older, minor muscle aches and joint pain are not unusual. Wear and tear on our joints can result in pain after exercise and daily activities, especially for people with previous joint injuries and those with a family history of arthritis.
“If hip or knee pain caused by an injury or an ailment like arthritis has become a part of your life, here’s welcome news: it can often be managed,” says Dr. Paul Naour, a pain specialist with McLean County Orthopedics who is on the medical staff at Advocate BroMen
Medical Center in Normal.
If you are experiencing occasional joint pain, here are four ways to keep the pain from getting worse:
- Take action if you’re overweight.
Even a few extra pounds can hurt your joints. According to a study cited in Harvard Health Publications, a decrease in body mass index (BMI) to less than 30 would reduce the possibility of knee osteoarthritis by 20 percent in men and 30 percent in women. Eating just 100 calories more than your body needs each day can result in a 10-pound weight gain in one year. - Regular exercise can help relieve joint pain.
“Regular exercise helps increase the joint fluid needed for lubrication,” says Dr. Harun Durudogan. An orthopedic surgeon at Advocate Christ Medical Center in Oak Lawn, Illinois. “If you are experiencing joint pain, it is important to determine whether this is from a lack of conditioning.”Dr. Durudogan explains that exercise can help relieve joint pain by strengthening the muscles around the joints, improving the quality of joint fluid, and helping with weight management. Increase your physical activity and decrease your calories for the most effective weight loss strategy to help alleviate the strain on your joints. Your physician and/or dietitian may be able to help you find the appropriate balance.
- Avoid pain-inducing exercises.
If you usually run or do other high-impact workouts, try an alternate exercise to give your joints time to rest. Swimming, walking, yoga, and Pilates are effective low-impact exercises.A pain that stops you from continuing your activity may require medical evaluation, explains Dr. Durudogan. Avoid the “no pain, no gain” attitude, and listen to your body.
“If exercise has become uncomfortable to the point of pain, your doctor or physical therapist can recommend exercises and stretches that will keep you active in spite of this issue,” says Dr. Durudogan. He stresses that it is important to modify your exercise program in order to stay limber even if your pain is due to advancing osteoarthritis.
- Discuss concerns with your doctor.
“It is important to know that pain that is severe or continues for more than two weeks should be evaluated by your physician,” says Dr. Naour.Eventually, surgery may be necessary. “If steps like these don’t help—and your pain is severe—surgery may be advised in order to replace your damaged knee or hip with an artificial one,” says Dr. Luke Armstrong, an orthopedic surgeon with McLean County Orthopedics. “For many, it’s the best way to reduce pain, increase function, and improve quality of life.”
Advocate BroMenn Medical Center will host “A Joint Decision,” a free event on June 28 at the Park Regency Hotel in Bloomington from 5:30–8pm. Dr. Paul Naour and Dr. Luke Armstrong from McLean County Orthopedics will discuss dealing with joint pain and various aspects of joint health, including treatment options. To register or for more information, call 1-800-323-8622, or visit www.advocatehealth.com/bromenn.
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