Chicago Home and Lifestyles – 7 ways you’re hurting your joints (and one way to help them)

I have rheumatoid arthritis so I’m sometimes hyper aware of joint deterioration. After 3 knee replacements and 2 foot joint fusions I’m trying to do better for my joints. 

Not all of us will develop osteoarthritis as we age, but we should still think about caring for our joints. Even younger people should be aware of things that put unnecessary strain on their joints so they can keep them as healthy as possible as long as they can! 

Here are 7 ways you may be hurting your joints – and one way to help them.

Extra body weight. Every extra pound of weight we carry puts 4 extra pounds of pressure on your knees. It also causes more wear and tear on your hips, back and feet. Excess weight also triggers inflammation that can make your hands swollen, stiff, and painful. 

Uncomfortable shoes. Speaking of weight, high heels make your weight tip forward. Your leg muscles have to work harder to keep your knees straight, which causes pain and stress. The wrong shoes can be just as damaging. Worn out shoes don’t support the joints in your feet and ankles. This can throw off your knees, hips and back. Be careful of too much cushion or arch support as well. It doesn’t let your foot move naturally, which can lead to pain. 

Staring at your phone. Constantly looking at our phones causes all sorts of joint problems. Every inch your head goes down raises the load on your neck and shoulders. It’s like you’re holding 5 heads instead of one! “Texting thumb” is a real thing too. It irritates the tendons and can lock your thumb in a curled position. 

(Speaking of your hands, cracking your knuckles does not cause arthritis, but studies have shown it can cause your hands to swell and can weaken your grip. Something we definitely don’t need as we age!)

Carrying heavy objects. If you carry a heavy purse or backpack everyday you know it causes pain. The constant pull tires out your joints and overstretches your muscles. Don’t put too much load on your little muscles as that makes your joints pay the price. Opening a heavy door? Use your shoulder instead of your fingers. Bend at the knees to lift something off the floor using your leg muscles. Hold heavy loads close to your body using your entire hand, not just your fingers. 

Improper form while exercising. Strength training slows bone loss and helps new bone growth, making them denser. It builds muscles so in turn stabilizes joints. Use proper form when training. Posture matters too. When you slump, it puts more stress on your joints and muscles and tires them out. Keep your back straight and shoulders back. 

Computer time. Speaking of posture, too much computer time can really cause pain. Even if your posture is good, you can hold it for too long overworking your muscles and joints. Be sure to get up and move every hour. 

Poor sleep. Always try to get quality sleep and enough of it. Poor sleep triggers inflammation that can lead to joint problems over time. Sleeping on your stomach can push your head back, compressing your spine, putting stress on other joints and muscles.

What can help?

Do some good stretches daily after sleep. Stretching can help strengthen your muscles and tendons. This allows your joints to move more easily. That’s the key to stable and healthy joints.

 Kathleen Weaver-Zech and Dean’s Team Chicago