Dr Amit Thakur, Dr Rashid Anjum, Dr Sabarathinam, Dr Tarsem Motten
August 4th marks an auspicious occasion on our calendar – Indian Orthopedic Association has celebrated National Bone and Joint Day since 2012. The primary objective of this day is to educate and engage individuals in conversations about the significance of bone and joint health, the prevention of musculoskeletal disorders, and the availability of advanced treatment options. National Bone and Joint Day aims to reach out to the people and provide them with accessible information to make informed decisions about their musculoskeletal well-being. It serves as a platform to bridge the gap between medical professionals and the general public, fostering a proactive approach towards bone and joint health in India.
Bones and Joints: The Pillars of Movement
Our musculoskeletal system is a complex network of bones, joints, muscles, ligaments, and tendons working harmoniously to provide support, stability, and mobility. They play a vital role in our daily lives, allowing us to move, walk, and efficiently carry out our activities. However, these essential components can be worn and torn due to various factors such as age, lifestyle choices, and medical conditions, leading to discomfort, pain, and even disabilities. Therefore, we must prioritise our bone and joint health and take proactive steps to maintain their strength and functionality.
Preventing Bone and Joint Disorders
Prevention is always better than cure. Here are some key strategies to protect your bones and joints:
Embrace an Active Lifestyle: Regular physical activity is vital to maintaining strong bones and healthy joints. Weight-bearing exercises like walking, jogging, and dancing stimulate bone growth and enhance bone density. Additionally, incorporating resistance training, like lifting weights or using resistance bands, helps build and maintain muscle strength, supporting joint stability. Flexibility exercises like yoga improve joint mobility and reduce the risk of injuries.
Nourish Your Bones: A well-balanced diet rich in essential nutrients plays a vital role in maintaining strong bones. Calcium in dairy products, leafy greens, and tofu is crucial for bone strength. Vitamin D aids in calcium absorption and can be obtained from sunlight exposure and dietary sources like fatty fish, egg yolks, and liver. Magnesium and phosphorus are also essential for bone health and can be found in nuts, seeds, whole grains, and green leafy vegetables. Proper hydration is essential for the health of your joints. Aim to drink adequate water throughout the day, especially during and after physical activity.
Steer Clear of Harmful Habits: Tobacco use negatively impacts bone health by reducing blood flow to bones. Smoking is linked to increased fracture risk and delayed bone healing. Limiting alcohol consumption is essential, as excessive intake can weaken bones and increase the risk of fractures. Adopting a smoke-free lifestyle and consuming alcohol in moderation or abstaining altogether can help preserve bone density and overall musculoskeletal health.
Fall Prevention: Falls are a leading cause of fractures, particularly among older people. To reduce the risk of falls, ensure a safe living environment by removing tripping hazards, installing handrails and grab bars in bathrooms, and ensuring proper lighting. Regular exercise, focusing on balance and strength, can enhance stability and coordination. If necessary, use assistive devices such as canes or walkers to improve mobility and reduce the risk of falls.
Maintain a Healthy Weight: Excess weight stresses your joints, especially the weight-bearing joints like knees and hips. Maintaining a healthy weight helps reduce the risk of developing conditions such as osteoarthritis and decreases the strain on your joints during physical activities. A balanced diet combined with regular exercise can help you achieve and maintain a healthy weight, promoting the health of your bones and joints.
Safe Exercise Practices: Sportspersons should be well educated about safe and effective exercise guidelines, including warm-up, cool-down routines, proper technique, and appropriate progression to prevent injuries whose incidence is ever increasing.
Use Protective Gear: When participating in activities with a higher risk of injury, such as contact sports or activities with a chance of falling, it’s essential to use appropriate protective gear. This can include helmets, knee pads, elbow pads, wrist guards, or other gear specifically designed for the activity. Proper protective equipment helps absorb impact, minimise the risk of fractures or other injuries, and protect your bones and joints.
Proper Ergonomics: Ergonomics is the science of designing and arranging our workspaces, furniture, and equipment (chair, desk, computer monitors etc.) to maximise efficiency, comfort, and safety while minimising the risk of musculoskeletal injuries. By practising good ergonomics, we can significantly reduce strain on our bones and joints, promoting their long-term health and preventing the development of musculoskeletal disorders.
Practice Good Posture: Good posture is essential for maintaining the health and alignment of our bones and joints. Adopting proper posture while sitting, standing, and lifting heavy objects can reduce stress on our musculoskeletal system, improve balance and stability, and prevent the development of musculoskeletal disorders.
Regular Health Check-ups: Regular check-ups with your healthcare provider, includingorthopaedic specialists, can help detect any underlying conditions or identify early signs of bone or joint problems. Routine screenings, such as bone density tests for osteoporosis or common assessments for arthritis, can provide valuable information about your bone and joint health. Early detection and intervention can prevent the progression of conditions and enable prompt treatment if needed.
By incorporating these measures into your lifestyle, you can maintain healthy bones and joints, reduce the risk of injuries, and promote overall musculoskeletal well-being.
Seeking Medical Assistance: If you experience persistent bone or joint pain, stiffness, swelling, or any other concerning symptoms, it is essential to consult an orthopaedic surgeon. Early detection and timely intervention can prevent the progression of various orthopaedic conditions like arthritis and osteoporosis, enabling effective treatment and a better quality of life.
Orthopedic Care at AIIMS, Jammu: As a premier healthcare institution, AIIMS Jammu is committed to providing comprehensive orthopaedic care to patients. Our highly skilled orthopaedic surgeons, who will soon be equipped with state-of-the-art technology, will offer a wide range of services, including diagnostics, non-surgical interventions, and advanced surgical procedures. We strive to ensure every individual receives personalised, compassionate care and regains mobility and independence.
On this National Bone and Joint Day, we pledge to prioritise and nurture our musculoskeletal health. By adopting a proactive approach that includes regular exercise, a balanced diet, and healthy habits, we fortify our foundation for an active and fulfilling life. Together, we can promote awareness, encourage preventive measures, and ensure that our people possess the knowledge and tools to safeguard their bones and joints.
Wishing you a joyous and empowered National Bone and Joint Day!
(The writers are Associate Professors, Department of Orthopaedics, AIIMS, Jammu).
