With age, bones are constantly undergoing change in their structure and
composition. Old bone is being resorbed
and new bone formed. However, after about 30 years of age, new bone formation tends
to slow down, causing reduced bone density and pain and stiffness in the
While regular exercise can stimulate bone formation, it is important to eat
right to provide the body with the necessary raw materials to build strong
bones and joints.
Here is a list of foods that are good for your joints.
- Fish: Some
types of fatty fish, like salmon, herring, and mackerel are rich in omega-3
fatty acids. Those suffering from rheumatoid arthritis can benefit from the
consumption of foods rich in omega-3 fatty acids.
Foods: Foods such as tofu high in protein but very low in fat. In addition,
their anti-inflammatory benefits may relieve joint pain.
Virgin Olive Oil: Extra virgin olive oil
has been associated with increased levels of osteocalcin, important for bone
formation. Olive oil is also anti-inflammatory and antioxidant.
- Cherries: Anthocyanins,
found in cherries, may help to reduce gout attacks.
Products: Low-fat milk products, like yogurt, contain plenty of calcium and
vitamin D, both of which increase bone strength and are extremely important for
those with osteoporosis and osteoarthritis.
- Dark Green
Vegetables: Dark green, leafy vegetables contain large quantities of calcium,
which is one of the most important minerals for strong bones. Include the
following in your diet – kale, collard greens, spinach and Chinese cabbage.
- In addition
to the above, the following are also important for bone and joint health –
- Sweet Potatoes: rich in potassium and
magnesium to boost bone health.
- Grapefruit: high in vitamin C, to
prevent bone loss.
- Broccoli: rich in vitamin C and K,
contains sulforaphane, which may slow the progression of osteoarthritis.
PRP or Platelet Rich Plasma therapy is a ground breaking
treatment for many ailments, considered untreatable so far. One popular
application of PRP therapy has been minimizing downtime after injury and
allowing quick return to active play in high-level athletes.
PRP treatment utilizes and boosts the body’s natural
healing mechanism to quickly repair damage to tissues, such as ligaments,
tendons, and cartilage. PRP has also shown great potential in treating
degenerative joint conditions, such as osteoarthritis, neurological and other
PRP is obtained from a small
amount of the patient’s own blood. Platelet rich plasma is extracted from this
blood and injected into the site of injury. Platelets and growth factors in PRP
stimulate natural tissue regeneration and healing at the injury or damage site.
Usually 3 PRP injections are administered 1 week apart, but this may vary
depending on the site and extent of injury. Patients start experiencing significant
reduction in symptoms and improved function, second injection onwards.
that can benefit from PRP
- Tendon injuries
- Hip, knee, and other joint osteoarthritis
- Hip and hamstring strains
- Knee injuries
- Rotator cuff injuries
- Plantar fasciitis
- Lasting relief, compared to other treatments such as
pain medications, or steroid injections
- Minimal risk of infection since the PRP is derived
from the patient’s own blood
- Simple andfast outpatient procedure
- Potential to delay or avoid the need for joint
If you are suffering from a ligament or tendon injury that does not appear to be healing despite rest and conservative treatments, consult your orthopedic doctor about PRP therapy.
While sprains and tears
are similar injuries, they are not exactly the same.
When a ligament is
overstretched or torn upon an injury, such as falling, twisting of a joint, or
an impact to the body, it is referred to as a sprain.
Sprains oftenheal in a
period ranging from a few days to several weeks, depending on the severity of
the injury, and can be –
- Mild sprain: The ligament is stretched but the joint
is still stable
- Moderate sprain: The ligament is partially torn but
not completely separated from the bone; the joint becomes unstable
- Severe sprain: The ligament has completely torn or
separated from the bone
- Hearing or feeling a ‘pop’ in your joint during
- Localized pain
- Inflammation and swelling
- Limited range of motion
Tears occur when a
ligament, tendon, or muscle is torn. Tears may result from the same injuries
that cause a sprain but tears are more serious injuries.
Minor tears may heal in a
few weeks while severe tendon and muscle tears need several months. Severe
tears may even require surgery to repair.
- Sudden, severe pain
- ‘Popping’ sound at the time of the injury
- Loose joint
- The affected area is unable to bear weight
- Instant bruising
- Joint Immobility
- Visual deformity