Keep on moving

When was the last time you cared for your joints? It’s an odd question, but it’s something that we overlook. In many cases we take our joints, and the movement that they provide, for granted, but as we get older it’s so important to invest care into this specific part of our body. We spoke to Aileen Flynn, a Clinical Specialist Musculoskeletal Physiotherapist at The Beacon Hospital in Dublin.

“Our joints allow us to bend our elbows, move our knees, wave our fingers, wiggle our hips, turn our head and bend our backs. They have an important job: to accept load, our body weight and things we may carry. By keeping our joints in good condition, it enables us to move in a pain free and efficient manner,” says Aileen.

“Natural degeneration occurs in our load bearing joints over time, knees, hips, spine for example. This is normal but it should not result in pain if we are mindful in keeping our joints mobile, and the muscles surrounding them strong and active. A strong muscle will help the joint accept load and reduce the stresses experienced through every day activities.”

Aileen says that it’s important for people to become more aware about their joint health and the impact that it has on their daily lives.

“In simple terms it might mean finding an exercise or activity that you feel comfortable doing and that you can easily build into your daily routine. Moving your joints through their full available range of movement each day and focussing on specific strengthening exercises are all important in maintaining good bone and joint health.

“Keeping your weight within a healthy range is the best thing you can do for your joints. It is recommended to get 30 minutes of aerobic exercise five times a week to stay active. Exercise like walking, cycling and swimming can be kinder to our joints than high impact activity such as jumping and running”.

While exercise is an important component of good joint health, what about anyone who suffers from limited mobility or someone who has an injury?

“Reduced mobility can often deter someone from attempting to move more. Perhaps moving is painful if a recent injury has been sustained or the body has weakened for whatever reason. It is important not to allow any joints that are safe to move to stiffen up, as this can result in further disability.

“Consulting with a chartered physiotherapist for specific advice on how to manage this is advised. Ideally it is recommended to get moving in a pain free manner. I’m a huge advocate of getting into a swimming pool and moving or exercising. It is amazing how much easier it is to move an arthritic joint when the buoyancy and warm of the water assists”.

And what about lifting weights? We’re constantly told of the benefit this type of exercises has on increasing bone density, but what kind of an impact does it have on your joints?

“Lifting weights without correct instruction is not advisable. Lifting with a poor technique or an inappropriate load may be more harmful than beneficial. I would recommend getting some quality instruction via your chartered physiotherapist or qualified fitness instructor. The same applies to activity. Any activity that increases your pain should be avoided. For example, someone with knee joint pain may find climbing stairs or going up or down hills painful. In this case choosing an activity that is comfortable to do is best. This might be walking in flat ground of cycling”.

Aileen explains at the role of diet is also key when it comes to taking care of our joints.

“There are many supplements on offer that claim to assist with keeping joints healthy, but a varied, balanced diet that provides a wide range of nutrients including dairy, should provide all you need to keep your joints healthy. Vitamin D which we absorb through sunlight is important in keeping bones healthy and there is a distinct lack of this during the winter months in this country, so supplementation may be helpful.”

If you would like to start improving your joint health, Aileen has some top tips.

“Select an activity that is comfortable and easy for you to do regularly. Don’t make things complicated by signing up for some class that is miles away from where you live and might end up falling by the wayside.

“Get yourself into comfortable, supportive footwear, particularly if you are exercising, to manage any spine, hip and knee join problems. Joints respond best to exercise when they are in their best anatomical position. For anyone experiencing joint pain walking or standing, it is important to address any excessive weight that you are carrying and think about diet and exercise together as a way to improve the situation.”

For more information log on to www.beaconhospital.ie