Useful Orthopedic Care Tips

OrthopedicYour musculoskeletal system is literally what gets you out of bed in the morning. Every physical move you make throughout the day is a result from interaction between your skeleton, muscles and joints. This system was meant to last your entire life, and while it’s impressively constructed, it still suffers over the years from wear and tear, especially from repetitive motions. Treat yourself right by using these orthopedic care tips to give your body some TLC.

Maintain Joint Flexibility

  • Take a few moments each day to slowly move your joints through their full range of motion, taking care not to hyperextend.
  • Be mindful of situations where your joints remain in the same position over a long period of time. Take frequent breaks to move around and stretch so the joints don’t stiffen up.

Develop Bone Strength

  • You’ve probably known since childhood that calcium is a vital nutrient for building strong bones. Dairy products are an obvious source, but calcium can also be found in canned salmon and sardines with bones as well as leafy green vegetables like broccoli, kale and cabbage.
  • Vitamin D makes it easier for your body to absorb calcium. Exposure to sunlight triggers your skin to make this nutrient, so get outside for 30 minutes or so at least a couple of times a week. Don’t forget to use sunscreen.

Keep Muscles Healthy

  • While physical activity of any sort is always beneficial, strength training specifically targets your muscles and helps prevent the loss of muscle mass over time. As a bonus, strength training also makes your bones stronger.
  • Muscles need water to function properly. If you’ve ever had a cramp during exercise or other activity, it was most likely due to a lack of hydration. Water is the best fluid to consume, while caffeinated beverages and alcohol can have counterproductive effects.

You don’t have to accept musculoskeletal wear and tear as inevitable. Incorporate these orthopedic care tips to keep your body running at its best.


  1. Very helpful information. It’s good to know that there are so many things we can do without going to a doctor to keep us healthy. I’m wondering if there are any specific programs for stretching and moving joints?

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