Welcome to our Joint Injury Prevention Page!
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Here you will find important information regarding your joints, body and injury prevention. If you would like more information regarding your health or would like to speak with our doctor, please contact our office today for more information and to schedule an appointment.
Our Joints
Human joints come in various shapes and sizes, enabling us to move and perform everyday activities. Without joints, our bodies would be rigid and immobile. However, joints are also susceptible to injury, often resulting in pain and discomfort.
The knees, shoulders, ankles, and spine are among the most commonly injured joints. Each year, approximately 30 million doctor visits are due to knee and shoulder injuries alone. Additionally, an estimated 150 to 200 million cases of back pain send people to doctors annually, many of which are related to joint injuries.
The knees, shoulders, ankles, and spine are among the most commonly injured joints. Each year, approximately 30 million doctor visits are due to knee and shoulder injuries alone. Additionally, an estimated 150 to 200 million cases of back pain send people to doctors annually, many of which are related to joint injuries.
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How do joints work?Joints are designed to withstand significant loads and provide a full range of motion, enabling smooth and efficient movement. Each joint consists of at least two surfaces that meet and allow for motion. These include ball-and-socket joints, such as the hip; hinge joints, such as the knee and elbow; and gliding joints, such as those found in the spine.
While the bones that form the joint enable movement, it is the muscles that pull on the bones to produce motion. Muscles are connected to bones via tendons, while bones are linked to one another by ligaments. Muscles, tendons, and ligaments attach around each joint in precise positions, with the joint surfaces shaped to exact dimensions for proper alignment and function. Most joints contain lubricating fluid, which reduces friction between the surfaces and facilitates smooth, lifelong use. |
How do I keep my joints healthy?The movements you perform daily are vital for maintaining long-term joint health. Proper nutrition, a regular exercise regimen, and a healthy lifestyle also play crucial roles in preserving joint function.
Moving a joint through its full range of motion is essential, as joints are not directly supplied with blood like other organs. The phrase “use it or lose it” aptly applies to joint health. Most joints in the body are lined with cartilage, a firm yet pliable tissue that covers the surfaces of the bones forming the joint. Cartilage is nourished by synovial fluid, which is forced into the joint cartilage through a process called imbibition. This nourishment occurs only when the joint moves, making regular movement critical. Without proper cartilage, bone-on-bone contact can lead to degenerative joint disease (DJD), causing bone damage, cyst formation, bone spurs, and excessive bone growth. Similarly, spinal discs rely on movement for their health. A spinal disc consists of two components: the outer, ligament-like annulus fibrosus and the inner, gelatinous nucleus pulposus. Both structures are primarily water-based and depend on movement and imbibition for nourishment, making spinal mobility essential for maintaining healthy spinal joints. In addition, proper diet and nutrition supply joints with the nutrients necessary for long-term stability and resistance to wear and tear. A healthy lifestyle free of tobacco and other toxins supports proper blood flow to the tissues surrounding joints and accelerates healing from joint injuries. |
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How are joints injured?
Most joint injuries occur as a result of abnormal stresses placed on the joint. These injuries can happen acutely from a single traumatic event or develop gradually over time due to repetitive stress.
An ankle sprain is a classic example of an acute joint injury. The ankle joint is supported by ligaments on both the inside and outside. When the ankle is forced excessively inward, the ligaments on the outside of the joint may tear. This causes swelling, bruising, and pain. In more severe cases, small pieces of bone or cartilage may be torn away, and the tibia and/or fibula (the ankle bones) can sustain fractures.
Other joint injuries, known as repetitive-stress injuries or cumulative-trauma disorders, occur due to repeated, small, abnormal stresses over time. Poor posture, improper joint positioning during activities, and inadequate workstation ergonomics are common contributors to these injuries. These factors place ongoing strain on joints, making them more susceptible to damage and dysfunction.
An ankle sprain is a classic example of an acute joint injury. The ankle joint is supported by ligaments on both the inside and outside. When the ankle is forced excessively inward, the ligaments on the outside of the joint may tear. This causes swelling, bruising, and pain. In more severe cases, small pieces of bone or cartilage may be torn away, and the tibia and/or fibula (the ankle bones) can sustain fractures.
Other joint injuries, known as repetitive-stress injuries or cumulative-trauma disorders, occur due to repeated, small, abnormal stresses over time. Poor posture, improper joint positioning during activities, and inadequate workstation ergonomics are common contributors to these injuries. These factors place ongoing strain on joints, making them more susceptible to damage and dysfunction.
How can i prevent repetitive stress injuries?
There are three fundamental principles to consider when evaluating the importance of proper joint movement:
- Use Larger Muscle Groups for Lifting
When lifting an object, rely on the largest muscles in the area to perform the task. Larger muscle groups are better equipped to handle heavy loads, reducing stress on smaller, more vulnerable muscles and the joint itself. - Vary Your Postures During Activities
Avoid staying in one posture for extended periods by comfortably alternating between different positions. Holding a particular posture, especially a poor one—such as bending partially forward at the waist—can lead to muscle fatigue and increase the risk of joint injuries. - Maintain Neutral Joint Postures
While performing tasks, keep your joints in a neutral position or approximately halfway through their range of motion. Working at the extremes of a joint’s range of motion for prolonged periods places abnormal stress on the joint, increasing the likelihood of repetitive-stress injuries.
Get VerticalIf your body feels stiff when you stand up after working at the computer for a while, it’s a clear sign you’ve been sitting too long. While typing can help keep the finger joints active—especially for those using all 10 fingers—it can place strain on other joints, particularly those in the spine, hips, and shoulders. The human body is designed for movement, not prolonged periods of inactivity.
To maintain joint health and prevent stiffness, consider incorporating the following practices into your daily routine:
By incorporating these habits into your daily routine, you can prevent joint stiffness, promote overall joint health, and keep your body feeling its best. |
Workplace tips for joint health: LiftingOur sedentary lifestyles can lead to deconditioned joints, making them more prone to injury during unusual tasks, such as lifting a heavy box. To protect your joints and prevent injuries, follow these simple guidelines:
By incorporating these practices into your daily activities, you can better protect your joints and support long-term joint health. 
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This information is brought to you by the American Chiropractic Association. Please visit www.acatoday.org for more information.
Reference: Carol Marleigh Kline, MA, JACA Online editorJoint Injury Prevention: “Use It or Lose It”J Amer Chiropr Assoc 2013 July-August;50(4):32-33
Reference: Carol Marleigh Kline, MA, JACA Online editorJoint Injury Prevention: “Use It or Lose It”J Amer Chiropr Assoc 2013 July-August;50(4):32-33
