Lifestyle Changes that Lead to Better Orthopedic Health

Orthopedic problems are quite common nowadays with more and more people having to seek orthopedic medical services. These problems range from lower back pains, pain in the joints to arthritis. Interestingly, some of these problems can be avoided through tweaks to things in our lifestyle. Here are some tips that will guide you to better orthopedic health:

1.      Proper diet

Eating right leads to better bone and joint health. For that reason, following a balanced diet is key. For better orthopedic health, place an emphasis on your calcium intake. Calcium is essential for the formation and reparation of bones. Vitamin D and foods such as fatty fish, dairy products, and egg yolks can also assist in fostering orthopedic health.

2.      Physical activity

It is common knowledge that exercising is crucial for good health. Additionally, it is also essential for maintaining the health of the joints and bones. Exercising can, therefore, be used as a preventive measure or as a way of strengthening the skeletal system. Some of the things to include in one’s workout session include stretching out before initiating a workout session. This builds the body’s flexibility and helps avoid serious injuries. Stretch out before and after a workout session. Furthermore, before ending a workout session, relax by doing slower, low-impact exercises. This helps avoid post-workout soreness.

3.      Incorporating healthy habits

So as to have continued orthopedic health, it is important to adopt some healthy habits. One, ensure you use a good posture when sitting by placing your feet on the floor to ensure that your weight is evenly distributed. Also, ensure the spine is straight and that your shoulders are pulled back. Two, carry light weight on the shoulder so as to avoid stressing the back and the shoulders. Three, when sleeping, use supportive pillows and ensure that the spine is naturally curved in the position you opt for.

4.      Dressing

Our clothes and footwear also play a part in our orthopedic health. As such, ensure that you don comfortable clothes so as to avoid any sort of pain. On footwear, high heels interfere with the body’s natural position. For that reason, ensure that you wear comfortable footwear. When shopping for shoes, be keen on the shoe size to ensure that your feet fit-in and to avoid cramping or excess space in the shoes. The shoes should not be too tight as this may hinder the circulation of the blood.

In conclusion, it is crucial that we adopt some precautionary measures for the sake of our orthopedic health. For example, if you experience a shift in your bone and joint health, seek orthopedic services so that the problem does not worsen. All this will lead to better orthopedic health.

Live Life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service only, and is not intended as a substitute for medical advice.  Anyone seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.

5 Tips to Prevent Sports Injuries

5 Tips to prevent sport injuries

According to Dr. Andrew Cosgarea, sporting injuries often occur due to overuse or trauma. While overuse injuries are more common than trauma injuries, traumatic injuries tend to be more severe, painful and immediate. Overuse injuries, on the other hand, occur often when the body is pushed past it physical limits, especially over time. Poor training techniques or lack of proper physical preparation before intense exercise can contribute to sports injuries.


Below are 5 tips that can help you avoid sports injuries.

1)    Realistic goal setting

Setting of lofty goals and working very hard to achieve them is common among athletes today. However, your goals should be realistic, sustainable and achievable. Be it swimming more laps or lifting a certain weight, you should always set goals which are obtainable to you, and then work gradually for overall improvement.

2)    Planning and preparations

As you plan to regularly exercise or want to start a new sports program, it is highly advisable to see your primary health care provider first so as to go through all your options and work within your current limitations. You should take some time in learning the right techniques necessary for a particular sport or program. Training with a personal trainer is a safe and more enjoyable way of beginning any new activity.  Using proper techniques not only mitigate the risk of injury, but also help bring better and quicker results.

3)     Warming up and cooling down

Before starting any physical activities, it is very important to warm up. Research has shown that a heated muscle is less likely to incur an injury. Some light jogging or walking prior to more intense exercises are essential, as well as after training so as to cool down your muscles slowly. Increasing your flexibility can also help you prevent injuries. Flexibility can be achieved by stretching before any exercises and after, but is best once the body is warmed up.

4)    Taking your time

Avoid pushing yourself too fast as you train. Learning new activities or getting in good shape takes time to achieve. Increase your training levels gradually, thus giving the body enough time to adjust to this new stress to the joints, bones and muscles. For example, if you are running, gradually increase the mileage and give yourself enough time to recover between each workout.  And, stay hydrated.

5)     Listening to your body

You should always adjust your training activities once you start seeing signs of too much stress on your body. A short-lived or mild muscle pain (muscle tightness) is usually considered normal after intense workouts, especially the day after.  However, joint pains are not normal and they may indicate a need to cut back on your workout activities for awhile.

These tips should also be incorporated in athletic training so as to achieve better results and help reduce injury. Exercise smart, stay safe, and have Fun!

Remember to live life to its Fullest

Dr. Kevin Crawford

4110 22nd Place Lubbock, TX 79410

(806) 792-4329

Disclaimer:  This information is provided as an educational service, and is not intended as a substitute for medical advice.  Anyone seeking seeking specific medical advice or assistance should consult his or her doctor or orthopedic surgeon.