Transcript On the Coast of Somewhere Beautiful

A Life Free From Muscle
and Joint Pain
M. Elson, MD and K. Ward, MD
Packing for Adventure
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Passport (check)
Camera (check)
Traveling companion (check)
Muscle and joint aches…not this time!
Leave that last one behind. It’s not allowed on your
journey to the coast of somewhere beautiful.
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“The hip bone’s connected to
the back bone…”
“…the back bone’s connected to the neck bone...”
• Did you know the human body has more than 200
bones?
• And more than 200 joints that connect these bones?
• We don’t stop to consider how all these components
work together to allow us to walk, run, jump, climb,
dance and swim until we find ourselves a spectator
in our own lives.
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Orthopedic Health
• Orthopedics, or musculoskeletal health, comprises
our bones, muscles, tendons, ligaments and related
connective tissues.
• When all these parts work together, our bodies are
like a well-oiled machine – primed and ready to take
on whatever adventures life throws at us!
• So go ahead, bike ride through town or doggy paddle
in the ocean!
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My Body, My Temple
• The female body is built differently from the male
body, resulting in some more common orthopedic
issues in women:
– Shoulder Injuries
– Stress Fractures
– Anterior Cruciate Ligament (ACL) Tears
– Kneecap Pain (Patellofemoral Pain)
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Common Orthopedic Issues
in Women
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Shoulder Injuries can be a result of
overly repetitive movements.
– Ex.: Swinging your arms continuously
over your head in tennis, swimming,
dance.
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Stress Fractures are typically seen in
the hip, foot bones and shinbone
– Seen most often after a period of
inactivity. Ex.: The beginning of a
sports season.
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Anterior Cruciate Ligament (ACL)
Tears cause suffering in women 2x as
often as men!
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Often caused by stopping or turning quickly.
Helpful tip: Don’t brace your knees!
Kneecap Pain (Patellofemoral Pain) is
common in teen girls as their bodies
change.
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Knees can wear unevenly when they start
favoring one side more often.
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What a Pain in My…
• Women are also more prone to inflammation and pain
because their bodies are always ready to defend against
infection or injury. The following common conditions are
causes for joint pain:
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Arthritis
Rheumatoid arthritis
Osteoarthritis
Bursitis
Osteoporosis
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Common Conditions with Joint Pain
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Arthritis usually targets one joint in a
specific part of the body, such as
hands.
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– Everyday activities like turning on the
faucet can become difficult.
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Rheumatoid Arthritis (RA) causes
pain, redness and swelling in the
joints.
– By 2020, 60 million people in the
U.S. will have arthritis or another
rheumatic condition.
Osteoarthritis results in intense pain,
swelling and loss of joint motion.
– Most common form of arthritis.
Bursitis causes swelling and joint
pain, but there are treatments.
– Rest the injured area, ice it, take an
OTC anti-inflammatory.
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Osteoporosis is a large concern in
females because pregnancy,
breastfeeding and menopause can all
lower bone mass.
– Certain foods can help! Eat broccoli,
yogurt and salmon.
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Stand Up Straight!
• Posture, posture, posture!
• Postural deviations occur
when the positioning of the
spine is misaligned.
• Other benefits:
– Breathe better
– Increased confidence
– Instantly appear taller and
thinner
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Use It or Lose It
• For strong bones and muscles,
weight-bearing exercises offer the
best results.
• Do these activities 30 minutes a
day, four or more days a week, to
help bones adapt to the impact of
the weight and the pull of muscles
by building more cells and
becoming stronger.
“A muscle is like a car. If you want it to run well early in
the morning, you have to warm it up.”
~Florence Griffith Joyner, Olympic Medalist
– Hike and explore Samaria
Gorge
– Yard work, such as pushing a
lawnmower
– Weight training with free
weights or machines
– Dance under the
Mediterranean stars
– Play tennis or another racquet
sport
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Arthritis-Approved Exercises
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Range-of-motion exercise
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Strengthening exercise
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Helps maintain normal joint movement and
relieve stiffness
Helps maintain or increase flexibility
Ex.: Dance to live music
Helps keep or increase muscle strength
Strong muscles help support and protect joints
affected by arthritis
Ex.: Weight training
Aerobic or endurance exercise
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Improves cardiovascular fitness
Helps control weight
Improves overall function
Ex.: Bike riding
Keep those joints moving so
they don’t stiffen up!
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Don’t Push through the Pain
• With any injury or pain it is important to listen
to what your body is telling you.
• Talk to your doctor about your symptoms so
that you can receive a proper diagnosis.
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Journey Down the Road to Relief
There are varieties of treatment options – traditional
and non-traditional – available before considering
surgery.
• Traditional
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Hot and cold packs
Over-the-counter pain relievers
Prescription medications
Injections
Physical therapy
Occupational therapy
• Non-Traditional
(Did someone say spa?)
– Message therapy
– Yoga
– Acupuncture
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Pick, Peel or Pour Your Pain Away
• Choose whole and fresh foods vs. packaged, frozen or those
containing additives to defend against inflammation and
osteoporosis.
Ex.: garlic, berries and omega-3 acids (flax, walnuts, salmon,
mackerel)
• Calcium and vitamin D help reduce osteoporosis, but they
don’t have to come from cow’s milk. Soy milk, almond milk,
hemp milk and rice milk all contain plenty of vitamins and
minerals.
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Pick, Peel or Pour Your Pain Away
• Veggies like romaine and Bibb lettuces, broccoli, spinach, kale
or parsley can lessen the amount of bone loss that occurs with
age due to their high calcium count.
• Oranges, in fruit or juice form, provide vitamin C and other
antioxidants which aid in reducing your risk of osteoarthritis.
• Have you tried Mediterranean cuisine? It’s extremely heart
healthy with olive oil, fresh fruits and vegetables, protein-rich
legumes, fish and whole grains with moderate amounts of
wine and red meat.
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10 Ways to Love Your Joints
1. Ditch the high heels. A three-inch heel stresses your foot seven times more than a
one-inch heel. Skip the extra strain on your knees, and if you absolutely must wear
a heel, go for the kitten kind – just as cute with less stress. (Going on vacation?
Sneakers and sandals are the way to go!)
2. Resolve to reduce. Losing weight will help you look and feel better. Every extra
pound you gain puts four times the stress on your knees. Even a small amount of
weight loss will offer relief. Losing as little as 11 pounds may improve your joint
health and cut your risk of osteoarthritis of the knee by 50 percent.
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10 Ways to Love Your Joints
3. Cut down on the Joe. While you may need a cup of coffee to start your day, try
and resist cups two and three. The extra caffeine can weaken your bones; try a
decaf in the afternoon instead. Get pumped up on the adrenaline of your next
adventure instead!
4. Warm up. Preparing your body to exercise is key in preventing injuries. To keep it
running smoothly and for optimal joint safety, start slowly and get up to speed
only after your muscles and joints have had at least five minutes prep time.
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10 Ways to Love Your Joints
5. Change your state of mind. Stretching isn't just for workouts anymore. Taking
breaks throughout the day, including at the office, re-energizes both your body
and your mind. Keep your muscles and ligaments flexible and strong and your
mind positive and focused.
6. Go Spot Go! Pets are great for your mental and your physical health. Walking your
dog is a great excuse for getting yourself into shape. It’s also an opportunity to
enjoy nature and bask in some vitamin D from the sun.
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10 Ways to Love Your Joints
7. Soak it up. There's nothing like a warm bath (with bubbles!) to soothe aching
muscles and joints after a workout. So go ahead and pamper yourself without the
guilt – how you treat yourself after a workout is as critical as how you treat
yourself during one.
8. Do the write thing. Keeping a journal can be fun and therapeutic. Writing about
your deepest fears, feelings and frustrations can help you put things into
perspective. It also helps you easily look back over your victories and successes.
Some people with pain have found writing to be a cathartic way to express their
feelings.
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10 Ways to Love Your Joints
9. Don’t supersize it. Avoid eating at fast food restaurants. If you give in to the
cravings, try to make the healthiest choices. Choose grilled meat instead of fried.
Add lettuce and tomato to your sandwich. Skip the mayo. Change out the French
fries for a side salad. Drink H2O or juice instead of soda.
10. V-a-c-a-t-i-o-n. Carve out time away from your routine. This can be a stay-cation
or an out-of-town adventure, it doesn’t matter. There’s a connection between
stress and pain, and time off to enjoy your favorite activities is the perfect remedy.
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Celebrities with Joint Issues
• Muscle and joint pain didn’t
stop these famous names
from living their lives!
– Melanie Griffith, actress –
suffers from chronic neck and
back pain
– Jerry Lewis, comedian –
endures chronic back pain
– Elizabeth Taylor, actress –
lived with arthritis scoliosis
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Your Tour Guides to
Orthopedic Health
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Primary Care Provider •
Orthopedist
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Physical Therapist
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Occupational
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Therapist
Neurologist
Physiatrist
Pain Specialist
Chiropractor
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Resources
• http://www.womego.com/articles/healthfitness/conditions/common-orthopedic-issues-women
• www.orthoinfo.aaos.org
• www.arthritistoday.org/what-you-can-do/protectingjoints/joint-health.php
• www.arthritis.org/conditions-treatments/diseasecenter/women/
• http://www.musclepaintips.com/muscle-joint-pain.html
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Thank You for Attending!
• Questions?
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