Category Bone Health

4 Tips for People With Orthopedic Problems

January 26, 2015 Bone Health  No comments

When dealing with orthopaedic issues, many will let the pain stay and not do anything. However, without a doubt, when going to a doctor and taking care of issues, one can alleviate orthopaedic issues. With that being said, here are four tips for people with orthopaedic problems.



See a specialist

Think about it, if you have a problem with your body, you will want to go to a doctor. If you don’t, you are not wise as you can end up with worse problems in the long run. For this reason, if you have pain in your body, you need to head to a doctor. This is true whether you have hand pain or neck pain. Otherwise, without doing anything or visiting a medical professional, one will struggle in the long run. Remember, a hardworking and dedicated professional can help you get better and improve your life.





Sadly, many people don’t take matters into their own hands as they don’t exercise or stretch. Luckily, when working with a chiropractor or massage therapist, you can watch as your issues go away. While true, when dealing with your issues, remember that surgery is an option that you must consider. Otherwise, if you don’t, you are going to watch as your problem worsens. However, with a little exercise and stretching, you can fix some minor issues and get rid of pain.




Lose some weight

A lot of people can simply lose weight if they want to help their situations. Yes, while this sounds too good to be true, it is the case for a lot of people who want to alleviate pain and feel great again. When trying to lose weight, one should make sure that they are, in fact, overweight. Then, when going to a gym and working out, one can burn calories and get rid of excess fat. At the same time, when trying to lose weight, one should also eat well as they can help their cause greatly. Either way, with a diet and exercise plan, it’s possible to lower the pain and get some of your life back.


Use an ice pack

Finally, if you are waiting for surgery or other methods and want to enjoy some relief, consider using an icepack. With this, you can get rid of some temporary pain. While this is not a permanent fix, you are going to feel a lot better if you take the time to ice down after a long day. Remember, this is not a permanent solution, but it can help you in managing the symptoms.





If you are in pain, you need to consult a specialist. If not, you are going to suffer, needlessly. Luckily, with these tips, you can get to the bottom of the issue and figure out the best course of action. Simply put, if you take it seriously and try to do your best to stay in shape, you are going to help your cause and live a happier and pain-free life in the future.

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The Bane of Ladies’ Shoes: Start Choosing Comfort Over Style

March 20, 2014 Bone HealthWellness  No comments

Every day, millions of women don a ravishing pair of heels or cute flats before they set out for the day. Their declaration of style, however, comes at a price. They come home with aching feet, sore hips and lower back pain. It begs the question: what are those killer shoes really killing?


The Anatomy of a High Heeled Foot

With superior weight distribution and shock-absorbing power, your bare feet were engineered for walking. If you watch a bare foot as it hits the ground, you can see the way it flattens out. Toes spread, bones shift gracefully and arches help you spring back. That’s your body’s natural bioengineering at work.

Stuffing that foot into the wrong shoes sabotages all of Mother Nature’s hard work. Bones do not have enough room to shift and toes get crammed together. In high heels, the heel-to-toe shift of your foot becomes short and staccato. The muscles in your calves tighten, your hips tilt and your back sways unnaturally.


Is It Really That Bad?

Sore arches, blisters, some form of ankle pain (see here), tight calves and that twinge in your lower back are only the beginning. You continue to walk like you are wearing heels even after you take them off. Your feet hurt in more supportive shoes because your body as adapted to a bad gait, and your muscles become injury-prone.

Then, the pain gets worse. Sciatica and headaches are triggered by the strain on your muscles. You get spider veins caused by poor circulation, crooked toes and the horrible pain of plantar fasciitis. Studies have found that women who wear heels can lose up to 13% of their calf muscle length. You can even suffer from bone and nerve damage.


high heelAbandoning Form for Function

The moral of the story is clear. On a day-to-day basis, ditch the heels and uncomfortable flats. Your feet need a shoe that is built to compliment what Mother Nature gave you.


Shoe guidelines

Choose wide heels no higher than 1-inch
Make sure you are buying the right sizes and widths
Choose shoes made with orthopedics in mind
Use cushioning inserts
Only wear heels on days where standing and walking will be at a minimum
If you cannot bear a permanent split from high heels, wear them no more than once a week


Reversing the Aches

If you have been wearing heels for a while, even just a few years, you might find that you need more than comfortable shoes. Stretch our your calve muscles and tendons every day to improve flexibility and “springiness.” You may need to seek help for knee pain and other complaints, use gait-correcting inserts and even get physical therapy.

Being stylish is never worth chronic pain and permanent damage. Be a part of the sensible shoe movement and put your body first. Once you are free from the constant pain, you will wonder why you ever did that to yourself.



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What You Can Do Now To Relieve Knee Pain

November 10, 2013 Bone Health

The knee can be one of the most problematic areas of the body. It only takes one injury to change the entire functionality of knee. For those people that have experienced knee pain, they will be able to attest to the extreme discomfort. Although knee pain is indeed troublesome, there are some steps that can be taken to alleviate some of the agony. Here are some of the things that can be done to reduce knee pain.


Stretch the muscles surrounding the knee

The muscles that surround the knee are very important. In the event of an injury, the muscles surrounding the knee are susceptible to becoming stiff over time. Tight muscles can make knee pain a lot more severe. Performing routine stretches for the hamstrings, quadriceps, and IT band should provide a lot of pain relief.


Knee Exercises Level 1


Knee Exercises Level 2



Knee Pain Stretches & Exercises – Ask Doctor Jo



Strengthen the gluteus maximus

The butt muscle, scientifically known as the gluteus maximus, has a direct impact on the functioning of the knee. A strong gluteus maximus helps to keep the femur and the pelvis balanced. Weak gluteal muscles could cause knee pain to reoccur at any time. Hip extensions and single-leg jumps are great exercises to strengthen the gluteus maximus. For more information, see


Build up the core muscles

When it comes to alleviating knee pain, having a strong core will be very beneficial. Not only do the abdominal muscles play a major role in a person’s posture, but they also impact the lower extremities of the body. A strong core will definitely help to reduce the amount of stress placed upon the knees. Traditional crunches and Pilates are proven ways to increase the strength of the core muscles.


Healthy body weight

After you get your knee pain assessed, you need to be sure that your body is at a healthy weight. A person’s knee is not designed to support an excessive amount of weight. Due to the fact that fat tends to decrease muscular strength, the body fat percentage will also need to be evaluated. Exercising for at least 30 minutes a day will help to keep the body in shape. Find out Why Diabetics Experience Foot Pain



Choose footwear wisely

The type of shoes that a person wears can quietly cause knee pain. Stilettos and stiff boots are never the best choices. Improper footwear leads to tight calf muscles, which is also a major contributor to knee pain. To provide adequate cushioning for the knees, it is advisable to replace workout shoes every three to six months.


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Important Indicators of Bone Health

March 11, 2013 Bone HealthWellness

Healthy bones are important for a healthy life. Weak bones can result in fractures of arms, legs, knees and hips. These injuries can sometimes be life-altering or life-threatening depending upon a person’s age and prior physical condition. When these happen, visiting this orthopaedic surgeon becomes necessary. To avoid needing orthopaedic services, it’s important for people to know about healthy bones. There are many ways for people to tell if their bones are healthy or becoming weaker.

A person with receding gums may be experiencing bone loss. Since teeth are connected to the jaw bone, receding gums could indicate a loss of bone mineral density. A visit to the dentist will allow him to take x-rays and examine the gums more closely, enabling him to share any findings regarding bone loss.

Decreased grip strength and overall muscle strength can indicate bone density loss. Having good overall muscle strength and grip strength can lead to better balance. Better balance can guard against falling and fracturing hips or arms. There are several ways to increase grip strength and overall muscle strength, such as weight training or yoga.

Fingernails that are brittle and weak are signs of potential bone loss. Research has shown women with strong bones also have strong fingernails. A person whose nails are always breaking should consider bone loss to be a possibility, and see a doctor about this condition.

Unhealthy fingernails

Unhealthy fingernails due to bone loss

Muscle aches, cramps and shoulder pain in the bones can also be a sign of poor bone health. Most people assume these aches and pains are just normal, and to a point that’s true. However, muscle and bone pain has been carefully researched and determine it often shows a lack of Vitamin D, which is important to healthy bones. A person who has cramps in his legs and feet on a regular basis probably has low levels of calcium, magnesium and potassium in his system, and doctors usually recommend taking supplements to solve this problem.

Other signs of potential bone loss include losing height and having low overall fitness. Height loss often means muscles around the spine are weak. Weak muscles in that area usually indicate weak bones as well. Low overall fitness has been linked to osteoporosis, so beginning an exercise program at any age can help slow the aging process. If a person is experiencing any of these signs, it’s a good idea to schedule an appointment with a physician.

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