While the likelihood of orthopaedic conditions such as osteoarthritis and fractures increases with age, that does not mean we cannot do anything about it. Here are 5 useful tips to help you reduce the likelihood of orthopaedic injuries and degeneration, with support from orthopaedic and ankle specialists in Singapore.
Weight bearing joints like the ankle & knee require regular exercise and movement. Exercise provides numerous benefits that promote your health and wellbeing. It helps improve and maintain flexibility to ease joint stiffness and facilitate mobility, builds muscle strength and stability to improve your ability to perform daily tasks and avoid injury, as well as improve stamina and weight loss, which reduces the likelihood of other chronic health conditions and keeps you feeling more alert and refreshed.
To reduce the chance of incurring injuries while engaging in exercise or sports, take time to warm up and cool down before and after exercise. In addition to improving blood flow and reducing stress on your heart, it also reduces the likelihood of muscle injury. Do start slowly and gradually ease into a new exercise regime or sport, so as to avoid sprains and strains. In the event of incurring an injury while exercising, visit an orthopaedic clinic in Singapore where orthopaedic and ankle specialists provide prompt diagnosis, effective treatment and rehabilitative exercises.
Eat a healthy diet.
A healthy diet provides essential nutrients to promote overall health as well as healing from injuries. Calcium present in dairy and fish is critical for orthopaedic health, building strong bones to reduce the risk of fractures and osteoporosis, as well as slowing cartilage damage due to osteoarthritis. In addition, fruits and vegetables are rich in antioxidants which help to reduce inflammation, while omega-3 fatty acids in fish help lower triglycerides and improve brain performance. A healthy diet also helps to keep your weight in check, which further helps to reduce the risk of developing chronic orthopaedic conditions.
Maintain a healthy weight.
Being overweight has been linked to numerous orthopaedic issues, such as increased musculoskeletal and chronic pain in tissues and joints, and increased risk of osteoarthritis due to added pressure which causes wear and tear. This is more common in the weight bearing joints of the knee and ankle. Other issues include a higher incidence of musculoskeletal injuries as well as slower recovery from surgery and risk of complications.
Ankle specialists in Singapore help you maintain a healthy weight by recommending exercises you can do at home to lower your weight and strengthen your muscles and joints. This also reduces the likelihood of recurring injury and allows you to resume daily activities and an active lifestyle. Specialists also promptly diagnose injuries to prevent further deterioration of a condition. Some simple investigative tools will include X-rays & MRI scans.
Go for regular health checkups.
As you grow in age, you are highly recommended to go for annual health checkups, even if you may be in good health. This is because many orthopaedic conditions can be caused by other underlying factors, such as diabetes, osteoporosis & high uric acid levels, amongst others. Left unchecked, they can lead to conditions such as diabetic foot ulcers and slower wound recovery, as well as increased risk of osteoarthritis and fractures due to low bone mass. Bone mineral density scans can be easily done to check on bone strength, which may predispose a patient to fracture easily. Ankle fractures, hip fractures and spine compression fractures are some common fractures that occur in osteoporotic individuals.
Seek prompt treatment when symptoms arise.
As busy Singaporeans, we tend to delay treatment for mild symptoms until they become unbearable. Taking the time to visit an orthopaedic or ankle specialist in Singapore when symptoms arise goes a long way to keeping you in good health. If left untreated, these conditions can result in severe pain, discomfort, reduction in mobility, as well as quality of life.
Orthopaedic clinics in Singapore treat a wide variety of conditions across all ages, ranging from sports injuries such as plantar fasciitis and ACL tears, to treating osteoporosis and osteoarthritis commonly present in older patients. Dr Kannan, our resident orthopaedic surgeon, has extensive experience in reconstructive knee, ankle and foot surgery, reassuring patients looking for an ankle specialist that they are in good hands.
Looking for an experienced ankle specialist in Singapore? Contact us today to find out more about our services and conditions that we treat.