Whether you’re a frequent walker on the Prisma Health Swamp Rabbit Trail or training to be like our local Olympians, it’s important to keep your bone and joint health in mind.
So for this round of Prisma Health On Call, we asked you, our readers, to send us your questions about joints and sports medicine. Here with the answers are Prisma Health orthopedics experts Christina Gutta, MD, and James Dallis, MD.
Is recreational running bad for your knees?
Recreational running, when done properly, is not bad for your knees. To minimize the risk of injuries, we recommend focusing on proper technique, wearing appropriate footwear, running on varied surfaces, following a balanced training regimen, and incorporating strength and flexibility exercises. Always listen to your body and consult with a doctor if you have any concerns about your knee health.
I’m an older adult — what are some safe ways I can stay active while protecting my joints?
Staying active as an older adult is important for maintaining overall health and mobility. By choosing low-impact activities, strengthening your muscles, maintaining flexibility, using proper equipment, and listening to your body, you can stay active and protect your joints as an older adult. Regular physical activity can enhance your quality of life, improve mobility, and help manage or prevent chronic conditions.
What are some quick and easy exercises I can implement into my daily routine for joint health?
Some easy exercises include stretching (like neck circles, the cat-cow stretch, and torso twists), heel raises, and seated leg extensions.
Pro tip: Stretching can help relieve stress during busy workdays.
Is it true that it’s bad to crack your joints (like the knuckles, neck, and back)?
When you crack your joints, you’re not actually damaging the bones. The sound comes from the release of gas bubbles in the synovial fluid, which lubricates your joints. Cracking your knuckles, neck, or back occasionally is generally not harmful and does not lead to arthritis or significant joint damage.
However, using excessive force or doing it frequently can cause minor issues or discomfort. If you experience pain, swelling, or other symptoms, it’s essential to seek medical advice. For safe relief of joint tension, regular stretching, proper posture, and professional guidance are recommended.
Is there anything I can do while I’m young to ensure good joint health later?
Regular exercise is one of the best things you can do for your joints. Look for activities to improve strength and flexibility, as well as cardiovascular health. This includes strength training to build strong muscles around joints, flexibility exercises like yoga for range of motion, and low-impact cardio activities like swimming, cycling, and walking, which are gentle on joints. Also, maintain a healthy weight, eat a balanced diet, and seek care for pain to prevent a minor injury from becoming a major problem.
How do I know if I’ve pulled a muscle or if it’s something more serious?
A pulled muscle or muscle strain is a common injury that occurs when a muscle is overstretched or torn. Symptoms include pain at the site, mild swelling/bruising, muscle weakness, stiffness (especially after rest), and muscle spasms.
Pulled muscles generally heal on their own with rest, ice, compression, and elevation (RICE), along with over-the-counter pain relievers (if needed). Recovery time can vary from a few days to several weeks depending on the severity of the strain.
Some red flags that suggest a more serious injury include severe pain that doesn’t improve, inability to bear weight or move, numbness/tingling, visible deformity, persistent swelling/bruising, and locking/instability.
How can people over 70 handle knee pain without surgery?
You can effectively manage knee pain without surgery and maintain a good quality of life using these strategies:
- Low-impact exercise and physical therapy
- Modest weight loss (losing 15–20 pounds can significantly reduce knee pain)
- NSAID medications (like ibuprofen) or injections to reduce pain and inflammation
- Lifestyle modifications like wearing the proper footwear.
Learn more about common knee injuries and why you shouldn’t ignore knee pain here.
How can you tell if shoulder pain is muscular or something more serious?
Muscular shoulder pain is usually localized and improves with rest and simple treatments. If you experience severe, persistent pain, inability to move the shoulder, numbness, or swelling, it may indicate a more serious condition. In such cases, seeking prompt medical evaluation is crucial to ensure proper diagnosis and treatment. Learn more.
How can I protect my knees during high-impact exercises?
Some strategies to keep your knees safe include:
- A proper warm-up (like gentle jogging) and cool down (like stretching)
- Strength training for overall core and lower body stability
- Using proper technique to avoid overloading your knees
- Cross training to give your knees a break
- Using knee support braces or sleeves
- Using athletic taping techniques such as kinesiology tape to provide extra support
Always consult a doctor or fitness expert if you have any concerns about your knee health or exercise routine.
