Move well. Feel well. Caring together for your bones and joints means taking care of your range of movements and the quality of life you want. From exercise and nutrition, to attending to injuries and long- and short-term conditions, moving well can influence your daily routines, work and play.
Empowering Yourself with Knowledge
This resource provides information about cancer, including:
- Importance of Bone & Joint Care: Understand the importance of maintaining your heart health.
- Common Orthopedic Conditions: Learn about the different types of common heart diseases and their characteristics.
- Key Risk Factors: Explore various modifiable and non-modifiable risk factors that may leave you susceptible to heart disease.
- Ways to Improve Bone & Joint Care: Learn about lifestyle factors and preventive measures to minimize your risk of heart disease.
What is Bone & Joint Care?
Bone and joint care focuses on maintaining the health and function of your musculoskeletal system, which includes bones, joints, muscles, tendons, ligaments, and cartilage. It involves preventing, diagnosing, and treating conditions that affect these structures, such as osteoarthritis, osteoporosis, fractures, sprains, and strains. Good bone and joint health is essential for mobility, independence, and overall quality of life.
Importance of Bone & Joint Care
- Mobility & independence: Healthy bones and joints allow you to move freely and perform daily activities without pain or limitations.
- Pain prevention: Bone and joint problems can cause chronic pain that affects your ability to work, sleep, and enjoy life.
What Causes Orthopedic Conditions?
Heart disease is caused by a complex interplay of factors, including:
- Non-Modifiable Factors: Age, gender, ethnicity family history, and inherited genetic mutations.
- Modifiable Factors:
- Lifestyle: Diet, occupation, sports and physical activities, and poor posture.
- Health: Obesity, Prior injuries
Symptoms of Orthopedic Conditions
Symptoms of orthopedic conditions may vary depending on the type of orthopedic conditions. However, some general signs and symptoms include:
- Pain in the affected segment of the bone or joint
- Swelling and Redness
- Joint stiffness
- Limited range of movement
- Numbness, tingling or weakness
Important Note: These symptoms may also be indicative of other health conditions. Speak to our Specialists today for proper evaluation and diagnosis.
Common Orthopedic Conditions in Singapore
- Osteoarthritis is a degenerative joint disease that causes the breakdown of cartilage, the smooth tissue that cushions the ends of bones in joints.
- Fractures happen when there is a break in a bone, which can be caused by trauma or osteoporosis.
- Sprains & Strains, are stretches or tears of a ligament (sprain) and stretches or tears of a muscle or tendon (strain).
- Back Pain can be caused by various factors, including muscle strains, ligament sprains, disc herniation, and spinal stenosis.
- Carpal Tunnel Syndrome happen when the median nerve, which runs through the wrist, is compressed.
- Scoliosis is a sideways curvature of the spine that typically develops during adolescence.
Improving Bone & Joint Health
Here are some helpful ways to improve your bone & joint health:
- Eat a heart-healthy diet with an emphasis on calcium-rich food such as dairy-products and leafy green vegetables.
- Get enough vitamin D which is essential for calcium absorption. You can do so by getting sufficient sunlight or from fortified foods and supplements.
- Engage in regular physical activities by doing weight-bearing exercises such as jogging or stair climbing, muscle-strengthening exercises which build muscle mass and flexibility exercises such as yoga and stretching.
- Practice good posture, avoid slouching and maintain proper posture while sitting and standing.
- Manage existing medical conditions such as arthritis and osteoporosis through medication and lifestyle changes.
Foot Health
We often go through our day without paying too much attention to our feet. It is only when something goes wrong with them that we realise how important our feet are. As healthy feet are vital for your mobility and independence, keeping them healthy should be part of your daily routine.
Did you notice how your gait and posture may change if your feet are hurt? Over time, this may have a negative impact on your knees, hips, and back in the long run if not treated.
Some common foot problems include:
- Blisters: Blisters are small pockets of fluid that vary in size and location. Depending on its location, a blister may interfere with daily life such as walking or standing for long periods of time.
- Bunions: Bunions are bony bumps that develop at the base of your big toe. It happens when extra pressure if put on your big toe, pushing it out of its natural alignment.
- Ingrown toenails: Ingrown toenails happen when the side of a toenail grows into the soft flesh of your toe which typically results in pain, swelling and inflamed skin where the nail has become ingrown.
- Gout: A form of inflamed gout that causes pain and swelling in your joints. It commonly affects the joint of your big toe and may sometimes feel like the affected area is on fire.
Ways to Maintain Foot Health
- Wear well-fitting supportive shoes: Opt for shoes that are able to provide proper arch support and cushioning and have enough room for your toes to move freely without feeling constrained.
- Trim your toenails properly: Prevent ingrown toenails by properly trimming your nails. Trim them straight across and avoid rounding off the corners.
- Moisterise your feet regularly: Problems such as dry skin, calluses, and cracked heels may happen if you do not moisterise your feet regularly. Look for moisterisers with products such as shea butter and glycerin, as if helps your feet lock in moisture.
- Stretch your feet and ankles: Stretching and maintaining flexibility in your feet and ankles helps to prevent tightness and immobility, which may lead to various issues such as Achilles tendonitis, plantar fasciitis, and ankle sprains.
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