Find simple ways to move

If you have hip or knee osteoarthritis, staying active can be a challenge.

But staying active can help you manage your pain. Consider incorporating the options below in your daily routine:

• Aim for 3,000 steps a day. If you are able, you can work your way up to 6,000 steps or more! Use hiking poles or a cane to ease any pain and improve your walking pattern.
• To put less of a load on your hips or knees, biking and water-based exercises are great options.
• Mind-body exercises like Tai Chi can help to improve strength, balance and your mood.

It’s important to remember that aiming for 30 minutes of moderate exercise per day is a great way to start. “This doesn’t have to be one 30-minute chunk — you can exercise in 10-minute intervals throughout the day too,” says Patricia.

You might also consider attending a GLA:D Canada Hip and Knee Arthritis Exercise Program after consulting with your family doctor or arthritis specialist.

Get the most out of your virtual care experience

“Some aspects of your care might be a little different, so you might need to prepare a little more,” highlights Patricia when speaking of virtual care. As we continue to navigate the changes brought on by COVID-19, virtual care is a great avenue to improve your access to care while staying in the comfort of your own home.

For the best virtual consultation experience, here are a few tips:

• Dress in loose, comfortable clothing so you can move around easily.
• If your appointment will occur over the phone, think about how to best describe what your joint looks like.
• In the case that your appointment will be over a video call, make sure you are in a space where you can move comfortably and show your joints.
• Try to log in early so you can check your internet connection!

Watch Patricia’s full presentation in the archived video of September’s lecture:

For more information and resources on osteoarthritis, check out some of the resources below:

• A guide for patients having hip or knee replacement
• The Arthritis Society
• Health Quality Ontario, Quality Standards “Care for Adults With Osteoarthritis of the Knee, Hip, or Hand” Patient Reference Guide

The post Living well with hip or knee arthritis: A Speaker Series summary appeared first on Your Health Matters.

Repetitive strain injuries aren’t just from heavy lifting. Something that seems light — like typing or clicking a mouse — can also cause problems if you do it over and over for a long time.

Repetitive strains are injuries to the soft tissues of the body including muscles, tendons, and nerves and are caused by repetitive movements or overuse of the same body parts.

Repetitive strain injuries are cumulative in nature; the load of tasks adds up over time, especially if they are done improperly and without proper rest.

Here are some tips to prevent these types of injuries:

Plan and pace your tasks:

Doing the same motion over and over for a long time will tire and weaken your soft tissues. Weakened muscles and tendons become more prone to injury. So, switch up your tasks and positions regularly — this will allow you to use different muscles (and give the other muscles a break.)

Remember: a change is as good as a rest. If you are at a desk or machine all day and varying tasks is not possible, take regular breaks from prolonged repetitive tasks.

Maintain good neutral postures:

Neutral postures put your muscles and joints at an optimal length and position. These positions need the least effort on your muscles and they place the least amount of stress on your joints and surrounding structures. This means your muscles won’t get tired quite as fast.

What is good posture? Try it now: Stand or sit tall by pulling your chin in, drawing shoulders back, and maintaining the lumbar (low back) curvature by drawing your tummy in. For your arms, keep your shoulders relaxed and avoid shoulder hiking. Keep arms relaxed by your sides with elbows at right angles and wrists straight. This neutral arm posture is ideal when performing keyboard activities at the computer.

Of course, some tasks may require you to come out of neutral posture, but keep trying to return to neutral when you can.

To keep neutral posture and reduce reaching, place frequently accessed objects within reach and always get as close to your work as possible.

Physiotherapy and exercise

Throughout the day, pause what you are doing at work and do some stretches on muscles that are constantly at work.

You also may find it helpful to see a physiotherapist for advice on posture, proper body mechanics, and treatment if you have a repetitive strain injury.

Thanks for reading – now take a break, stand up and stretch!

The post How to prevent repetitive strain injuries appeared first on Your Health Matters.