The joint is the connection point between two or more bones. Bones are protected from grinding by cartilage, connected by tendons and pulled into motion by muscles. Use these nine tips to help guard your joints against injury and diseases such as arthritis. Visit www.crittenton.com/ for more health tips and advice.

1. Tips to help guard your
joints against injury
and disease

2. Our Joints
The joint is the connection point between two or more bones. Bones
are protected from grinding by cartilage, connected by tendons and
pulled into motion by muscles.
Use these nine tips to help guard your joints against injury and
diseases such as arthritis.

3. What happens
to our joints as
we age?

4. After years of continuous motion and minor injuries, and for some of
us major injury, the range of motion of joints becomes restricted and
decreases in flexibility. The cartilage wears down and joints become
inflamed or arthritic.

5. How to care for
your joints

6. Lighten your load
Perform simple and low impact exercises to maintain a healthy
weight. Less weight means less stress on your body and joints. Try
yoga, tai chi, swimming or cycling but don’t forget to build muscle.

7. Maintain your flexibility by doing simple
stretches like an easy side stretch, a gentle
forward bend or a relaxed hip rotation.
Stretch it out

8. Stay active
Continue to keep your body in motion, even with joint discomfort. It
will be important in maintaining your flexibility and strength and in
turn reduce your chance of injury or re-injury.

9. Pace yourself
If returning from an injury or recent orthopaedic surgery, build your
strength back up. It may be helpful to consult a physical therapist if
you are unsure how to ease back into an exercise routine.

10. Add Fat
But be sure it is the right kind of fat. Omega-3 fatty acids specifically
are anti-inflammatory in nature. They reduce soreness and stiffness.
Incorporate fish, flaxseed, walnuts, soy or broccoli in your diet.

11. Joints are composed of ligaments, tendons and cartilage. Vitamin C
is essential to helping your body generate collagen that keeps
cartilage strong. In addition to oranges, try eating papayas, bell
peppers, pineapple or cauliflower.
Get your vitamin C

12. Understanding
joint pain

13. What type of joint
discomfort are
you feeling?
Achy – a dull and continuous discomfort
but not severe
Sharp – a short but severe pain
Shooting – a sharp and severe pain that
quickly moves in the body
Cracking or popping – an audible
sound happens when movement occurs
in the joint
Grinding – a sensation created when
two bones are rubbing together

14. When to see
a doctor

15. • Sudden and severe discomfort
• Trouble moving, very limited flexibility
• Grinding sensations, numbness or tingling
You should reach out to your doctor.
If you are experiencing:

16. • Does your joint hurt one or more days per week?
• Does the pain interfere with sleep?
• Is it painful to perform everyday activities?
• Are pain medications no longer working?
• Is joint pain limiting your participation in activities?
If you answer yes to one or more of the following questions, it may be
time to talk to a specialist.
When is it time
to consider joint
replacement
surgery?

17. To schedule an appointment with a
Crittenton Orthopaedic Specialist visit
www.crittenton.com
or call
248.652.5000