![]() Take a break from the activity at least until the pain stops. Lift with your hips and knees, not your back. Hold weighty objects close to your body rather than at arms’ length. Carry heavy items in a backpack rather than in your hands. Hold small items in the palm of your hand, rather than by the fingers. Use your shoulder, elbow, and wrist to lift heavy objects, not just your fingers. Distribute work over your body, and use your largest, strongest joints.Be sure to do some stretching every day to keep the muscles around joints flexible and less prone to injury. Building up muscles will make your joints more stable and spread stress across them. Get involved in a regular, daily exercise routine that keeps your body fit and your muscles toned. Don’t be a weekend warrior, sitting at a desk all week and then crowding all your physical activity into two days. Replace some or all of your high-impact activities with low-impact activities, such as biking, swimming, yoga, or lifting light weights. These activities generally involve running or jumping on hard surfaces, which puts tremendous stress on weight-bearing joints, especially the knees. Examples of high-impact activities include volleyball, basketball, and tennis. Seven in ten knee replacement surgeries for osteoarthritis can be attributed to obesity. If a person weighs 200 pounds, each knee bears more than half a ton of weight with every step. When you walk, each knee has to bear a force equal to as much as six times your body weight. The higher your weight is, the more force you exert on your joints. If you already have joint damage, it is equally important to protect your joints and limit further damage. If you protect your joints, you can reduce your chances of joint damage, pain, and disability. In serious cases, people may lose the ability to climb stairs, walk long distances, perform routine daily activities, or participate in activities they love such as gardening or playing sports. This is the cause of osteoarthritis, which can be both painful and debilitating. Eventually, all of the cartilage may wear away. If the cartilage that cushions bones at joints wears away, it does not grow back. Of all the parts of the skeletal system, the joints are generally the most fragile and subject to damage. The hip and shoulder are the only two ball-and-socket joints in the human body. It allows forward and backward as well as upward and downward motions. A ball-and-socket joint allows the greatest range of movement of any movable joint.The joint between the radius in the lower arm and carpal bones of the wrist is a condyloid joint as is the joint at the base of the index finger. ![]()
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