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16 Bad Habits That Cause Joint Pain ( COURTECY;-
medicinenet.com )
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Being overweight, wearing uncomfortable shoes, or carrying a
heavy purse can make joint pain and arthritis symptoms worse.
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Being Overweight or
Obese
People who are
overweight or obese are more likely to develop arthritis. Research has shown
that for every pound that you weigh, your knees have 4 pounds of stress on
them. Extra weight also burdens joints in your hips, back, and feet. Additional
weight places increased strain and wear and tear on your joints. In addition to
the physical stress that increased weight places on joints, fat secretes
inflammatory chemicals that may also cause joint pain and increase the risk of
arthritis and other chronic conditions. Some types of inflammatory molecules
may promote the development of osteoarthritis (OA) and rheumatoid arthritis
(RA), two conditions that affect joints. Osteoarthritis is the so-called
"wear-and-tear" type of arthritis where cartilage is damaged in the
affected joints. Rheumatoid arthritis is an autoimmune condition where the
immune system attacks and damages joints.
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Texting with Your Thumb
Texting
stresses joints in your hands, especially your thumbs. Texting with your thumbs
puts them in awkward and often hyperextended positions that irritate the
tendons. Texting with your thumbs places 12 times the pressure on thumb joints
that it does on the tips of the thumbs. Experts say your thumbs are responsible
for 60 percent of the functioning of your hands. So, you need your thumbs in
good working order! Minimize thumb texting or use the voice function to keep
texting hands free. Texting can be bad for your shoulders and neck, too.
Hunching over to look at your phone while texting stresses your neck and
shoulders. Bending your neck all the way forward so your chin is touching your
chest places a tremendous amount of strain on your neck.
Wearing High Heels
High heels
place your feet in an awkward position that stresses joints, strains muscles,
and can throw your back out of alignment. Wearing heels makes your thigh
muscles work harder to keep your knees straight. It also places dangerous
twisting forces on your knees. Women who wear heels daily may increase their
risk of developing osteoarthritis and foot pain. High heels, sandals, and
slippers are considered poor shoes because they provide inadequate support for
feet. Swap high heels and other poor shoe styles for supportive walking shoes
or sneakers to keep foot, knee, and back pain at bay.
Wearing Unsupportive Shoes
Wearing
ill-fitting, worn out, or unsupportive footwear is a risk factor for developing
osteoarthritis, foot pain, joint pain, and joint problems. Poor footwear
includes any type of shoe that does not adequately support your feet or ankles.
It also includes shoes that place your feet in awkward or uncomfortable
positions. Poor footwear choices include high heels, slippers, and sandals. If
you are playing sports, make sure to choose appropriate footwear for the type
of activity you are engaging in. For example, tennis shoes have good side
support so you minimize the risk of rolling your ankle. You can have too much
of a good thing. Too much cushioning or arch support may cause pain because it
places feet in an awkward position and they cannot move naturally. This may
lead to arthritis.
Cracking Your Knuckles
Some people
develop a bad habit of cracking their knuckles. The sound results from
ligaments that snap against bone or from fluid bubbles that burst around the
joints. It is a myth that cracking your knuckles causes arthritis, but it is
still a bad habit that you should stop. Results of one study suggest that
cracking your knuckles may cause hand swelling and it may even weaken your
grip. The best way to break a bad habit may be to replace it with another, healthier
habit. Instead of cracking your knuckles, squeeze a stress ball to strengthen
muscles in your hands and develop increased grip strength.
Carrying Heavy Backpacks or Bags
Carrying a
heavy load on your back, whether it is a backpack, purse, or messenger bag, can
place a lot of stress and strain on your neck, shoulders, and back. When you
carry a heavy load, it affects your balance and even the way you walk. This is
especially true if you like to carry your backpack or bag on only one side. The
result is that it stresses muscles and joints on that side of the body and
overworks them so they experience more wear and tear. You may experience muscle
pain, joint pain, and other symptoms. Lighten your load! Avoid lugging around
unnecessary objects. Carry just what you need. Use a backpack over both
shoulders to distribute the weight you carry more evenly. If you do carry a
purse or messenger bag with one strap, switch sides to avoid placing undue
stress on just one side of your body.
Relying on the Wrong Muscles
You have both
large and small muscles in your body. When you rely on small muscles to make
movements, it places unnecessary stress and strain on joints. Perform physical
activities in a way that minimizes stress on joints. Bend at your knees when
you lift something heavy off the floor so your thigh muscles, not back muscles,
do most of the work. Use your shoulder muscles instead of your finger muscles
to open a heavy door. When carrying something, hold it close to your body using
the palms of your hands, not your fingers.
Being a Stomach Sleeper
You may snore
less when you sleep on your stomach instead of on your back, but the rest of
your body may suffer. People who sleep on their stomachs have to twist their
heads and necks to the side. This, in turn, places stress on nerves. It also
compresses your spine, leading to awkward spinal alignment. You want to sleep
in a neutral position so that your head and neck are in a straight line with
your spine to reduce the risk of strain on your back, neck, and muscles. Avoid
sleeping on your stomach. Switch to sleeping on your side or back. Look for
special pillows for side sleepers and back sleepers that promote healthy spine
alignment.
Skipping Stretching Is Bad
Regular
stretching improves flexibility and eases joint pain. If you do not warm up or
stretch before work outs, now is the time to start. It will strengthen muscles
and tendons, lubricate joints, and boost your ability to have normal
range-of-motion. Ultimately, strong muscles support joint stability, so
stretching is a good way to maintain your joint health. Warm up before exercise
by doing dynamic or active stretching. This involves doing movements that are
similar to those used in the activity or sport that you will be doing. Active
stretching boosts blood flow, increases muscle temperature, and gets muscles
ready for activity.
Neglecting Strength Training
After the age
of 40, bones begin to become a little thinner. They are also more likely to
break. Strength training, or resistance training, increases bone mineral
density by approximately 1 to 3 percent. Working out with weights stresses bone
and triggers the growth of new bone. It also slows the rate of bone loss. The
combination of strong muscles and dense bones leads to increased joint
stability. This, in turn, makes it less likely that you will suffer injuries.
Check with your doctor before starting a strength training program for the
first time, especially if you suffer from arthritis pain, knee pain, or back
pain. You want to make sure you have medical clearance from your physician
before beginning an exercise program.
Smoking and Tobacco Use
Tobacco
products are not good for any part of you and that includes your joints.
Nicotine decreases blood flow to bones, tissues, and discs in your spine that
provide cushioning between vertebrae. Nicotine decreases calcium absorption.
Tobacco use also interferes with estrogen in the body. Women need estrogen to
maintain healthy bones. Smoking cigarettes inhibits the formation of new bone,
so bones are not as dense as they could be if a person did not use tobacco. All
of this results in joints that are weaker than they should be and includes an
increased possibility of suffering from a broken hip or other joint injury.
Another reason to quit smoking; tobacco use depresses the function of the
immune system.
Smoking and Tobacco Use
Tobacco
products are not good for any part of you and that includes your joints.
Nicotine decreases blood flow to bones, tissues, and discs in your spine that
provide cushioning between vertebrae. Nicotine decreases calcium absorption.
Tobacco use also interferes with estrogen in the body. Women need estrogen to
maintain healthy bones. Smoking cigarettes inhibits the formation of new bone,
so bones are not as dense as they could be if a person did not use tobacco. All
of this results in joints that are weaker than they should be and includes an
increased possibility of suffering from a broken hip or other joint injury.
Another reason to quit smoking; tobacco use depresses the function of the
immune system.
Having Poor Posture
Your mother
always told you to stand up straight. She was right! Having poor posture throws
your spine out of alignment and increases stress on muscles and joints. It may
also decrease your range-of-motion and flexibility and may throw off your
balance. Having poor posture may inhibit your ability to do things for
yourself. It also increases the risk of falls. The basics of good posture are
simple. Stand up tall with your shoulders back and your head held high. Tighten
your abdominal muscles and keep your core strong. If you work at a desk, make
sure you have a good ergonomic set up (for example, an adjustable chair) that
promotes good posture.
Ignoring Joint Pain
Joint pain is
not a symptom that should be ignored. If you have rheumatoid arthritis,
osteoarthritis, or another type of degenerative joint condition, waiting to see
the doctor may result in permanent joint damage and disability. How do you know
when joint pain is a sign of something potentially more serious? See your
doctor if your joints are red, swollen, stiff, painful, or warm to the touch.
Make an appointment with your physician if joint pain or other symptoms make it
difficult to carry out daily activities. If you have joint pain or symptoms
that last three days or more, see your doctor. If you suffer several bouts of
joint symptoms within a 30-day period, see your doctor.
Sitting Too Long at the Computer
Sitting for too
long while working on the computer may lead to pain in your neck, wrists,
elbows, shoulders, and back. Bad posture is one culprit that can produce pain.
Working too long while sitting in one position is another problem. Muscles
become overworked and sitting for long periods of time also increases stress on
discs in your back. Use supportive measures to take the strain off your body.
Invest in an ergonomic desk chair. Use cushioned gel pads under your forearms
and wrists when you type, write, or use a mouse. Set an alarm and get up and
move around for at least a few minutes every hour. Sitting too long is not just
bad for your joints, it is a risk factor for increased mortality.
Reviewed by Charles Patrick Davis, MD,
PhD on Wednesday, January 10,
2018
Arthritis: 16 Bad Habits
That Cause Joint Pain
This tool does not
provide medical advice
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