Protect joints and prevent pain
Swimming is a great workout that can alleviate pain and reduce stress on the joints.
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Health
Exercising more is a primary goal
for many people, especially those
interested in losing weight. Athletes
also look to increase the time
they spend exercising as new seasons
draw near. While additional exercise
can benefi t many people, those who
frequently perform weight-bearing exercises
or repetitive motions — such as
running, dancing, and jumping — may
fi nd themselves battling shin splints.
Also known as tibial stress syndrome,
shin splints are a condition
marked by pain in the shinbone, also
known as the tibia. Shin splints are
common among athletes and dancers
who spend so much of their time on
their feet. The Mayo Clinic says shin
splints are caused by repetitive stress
on the shinbone and connective tissues
that attach muscles to the bone. Shin
splints typically appear when there is
a sudden increase in distance or intensity
of a workout schedule.
Shin splints are characterized by
tenderness, swelling, soreness, and/or
pain along the inner part of the lower
leg. While the pain may stop when the
body stops exercising, eventually that
pain can transform into continuous
pain.
Many cases of shin splints can be alleviated
through rest, icing and other
self-care methods. Wearing proper
footwear and modifying exercise routines
can help ensure that shin splints
are not a recurring problem.
Should shin splints not clear up on
their own, or if over-the-counter pain
relievers prove ineffective at managing
pain, then athletes should contact
their physicians. Doctors will likely
try to determine if the pain is caused
by something other than shin splints.
Joints play vital roles in the human
body, forming the connections
between bones and facilitating
movement. Damage to the
joints can be especially painful, and
that damage may result from conditions
such as osteoarthritis or gout.
While not all joint pain is debilitating,
the discomfort of joint pain is
such that it’s wise for adults to take
steps to protect their joints with the
hope of preventing joint pain down
the road. Recognizing that joint
pain can negatively affect quality of
life, the Arthritis Foundation offers
the following joint protection tips to
men and women:
Forgo fashion with regard to
footwear. According to the Arthritis
Foundation, three-inch heels
stress the feet seven times more
than one-inch heels, and heels put
additional stress on knees, possibly
increasing women’s risk for osteoarthritis.
Though heels may be
fashionable, the risk of developing
joint pain is not worth making the
fashion statement.
Get some green in your diet.
A healthy diet pays numerous dividends,
but many may not know that
a healthy diet can help prevent joint
pain. Green vegetables such as spinach,
broccoli, kale, and parsley are
high in calcium and can reduce agerelated
bone loss while also slowing
cartilage destruction.
Shed those extra pounds. The
Foundation notes that every extra
pound a person gains puts four
times the stress on his or her knees.
The Foundation also notes that research
has shown that losing as little
as 11 pounds can reduce a person’s
risk of osteoarthritis of the
knee by 50 percent.
Hit the pool. Swimming is a
great full-body workout and can
be especially helpful to the joints.
The buoyancy of water supports
the body’s weight, reducing stress
on the joints and minimizing pain
as a result. If possible, swimmers
already experiencing pain should
swim in heated pools, which can
help relieve pain.
Take breaks at work. Many
people develop joint pain thanks to
their jobs. If you spend all day sitting
at a desk or standing on your
feet, try to find a greater balance between
the two. Joints can grow stiff
from sitting all day, while standing
throughout your work day can
stress the joints. Take a short break
every 30 minutes to stand up and
walk around if you spend most of
your day at a desk. If you stand a lot
at your job, stop to sit down for a few
minutes once every half hour.
Joint pain and aging do not have
to go hand in hand. More information
about joint paint is available at
www.arthritis.org.
What athletes should
know about shin splints
Athletes and runners are at risk of developing
shin splints.
/www.arthritis.org
/www.arthritis.org