A Life Free From Muscle and Joint Pain

1. A Life Free From Muscle and Joint Pain M. Elson, MD and K. Ward, MD

2. Packing for Adventure • Passport (check) • Camera (check) • Traveling companion (check) • Muscle and joint aches…not this time! Leave that last one behind. It’s not allowed on your journey to the coast of somewhere beautiful.

3. “The hip bone’s connected to the back bone…” “…the back bone’s connected to the neck bone...” • Did you know the human body has more than 200 bones? • And more than 200 joints that connect these bones? • We don’t stop to consider how all these components work together to allow us to walk, run, jump, climb, dance and swim until we find ourselves a spectator in our own lives.

4. Orthopedic Health • Orthopedics, or musculoskeletal health, comprises our bones, muscles, tendons, ligaments and related connective tissues. • When all these parts work together, our bodies are like a well-oiled machine – primed and ready to take on whatever adventures life throws at us! • So go ahead, bike ride through town or doggy paddle in the ocean!

5. My Body, My Temple • The female body is built differently from the male body, resulting in some more common orthopedic issues in women: • Shoulder Injuries • Stress Fractures • Anterior Cruciate Ligament (ACL) Tears • Kneecap Pain (Patellofemoral Pain)

6. Common Orthopedic Issuesin Women • Shoulder Injuries can be a result of overly repetitive movements. • Ex.: Swinging your arms continuously over your head in tennis, swimming, dance. • Stress Fractures are typically seen in the hip, foot bones and shinbone • Seen most often after a period of inactivity. Ex.: The beginning of a sports season. • Anterior Cruciate Ligament (ACL) Tears cause suffering in women 2x as often as men! • Often caused by stopping or turning quickly. Helpful tip: Don’t brace your knees! • Kneecap Pain (Patellofemoral Pain) is common in teen girls as their bodies change. • Knees can wear unevenly when they start favoring one side more often.

7. What a Pain in My… • Women are also more prone to inflammation and pain because their bodies are always ready to defend against infection or injury. The following common conditions are causes for joint pain: • Arthritis • Rheumatoid arthritis • Osteoarthritis • Bursitis • Osteoporosis

8. Common Conditions with Joint Pain • Arthritis usually targets one joint in a specific part of the body, such as hands. • Everyday activities like turning on the faucet can become difficult. • Rheumatoid Arthritis (RA) causes pain, redness and swelling in the joints. • By 2020, 60 million people in the U.S. will have arthritis or another rheumatic condition. • Osteoarthritis results in intense pain, swelling and loss of joint motion. • Most common form of arthritis. • Bursitis causes swelling and joint pain, but there are treatments. • Rest the injured area, ice it, take an OTC anti-inflammatory. • Osteoporosis is a large concern in females because pregnancy, breastfeeding and menopause can all lower bone mass. • Certain foods can help! Eat broccoli, yogurt and salmon.

9. Stand Up Straight! • Posture, posture, posture! • Postural deviations occur when the positioning of the spine is misaligned. • Other benefits: • Breathe better • Increased confidence • Instantly appear taller and thinner

10. Use It or Lose It • For strong bones and muscles, weight-bearing exercises offer the best results. • Do these activities 30 minutes a day, four or more days a week, to help bones adapt to the impact of the weight and the pull of muscles by building more cells and becoming stronger. • Hike and explore Samaria Gorge • Yard work, such as pushing a lawnmower • Weight training with free weights or machines • Dance under the Mediterranean stars • Play tennis or another racquet sport “A muscle is like a car. If you want it to run well early in the morning, you have to warm it up.”~Florence Griffith Joyner, Olympic Medalist

11. Arthritis-Approved Exercises • Range-of-motion exercise • Helps maintain normal joint movement and relieve stiffness • Helps maintain or increase flexibility • Ex.: Dance to live music • Strengthening exercise • Helps keep or increase muscle strength • Strong muscles help support and protect joints affected by arthritis • Ex.: Weight training • Aerobic or endurance exercise • Improves cardiovascular fitness • Helps control weight • Improves overall function • Ex.: Bike riding Keep those joints moving so they don’t stiffen up!

12. Don’t Push through the Pain • With any injury or pain it is important to listen to what your body is telling you. • Talk to your doctor about your symptoms so that you can receive a proper diagnosis.

13. Journey Down the Road to Relief • Traditional • Hot and cold packs • Over-the-counter pain relievers • Prescription medications • Injections • Physical therapy • Occupational therapy • Non-Traditional(Did someone say spa?) • Message therapy • Yoga • Acupuncture There are varieties of treatment options – traditional and non-traditional – available before considering surgery.

14. Pick, Peel or Pour Your Pain Away • Choose whole and fresh foods vs. packaged, frozen or those containing additives to defend against inflammation and osteoporosis.Ex.: garlic, berries and omega-3 acids (flax, walnuts, salmon, mackerel) • Calcium and vitamin D help reduce osteoporosis, but they don’t have to come from cow’s milk. Soy milk, almond milk, hemp milk and rice milk all contain plenty of vitamins and minerals.

15. Pick, Peel or Pour Your Pain Away • Veggies like romaine and Bibb lettuces, broccoli, spinach, kale or parsley can lessen the amount of bone loss that occurs with age due to their high calcium count. • Oranges, in fruit or juice form, provide vitamin C and other antioxidants which aid in reducing your risk of osteoarthritis. • Have you tried Mediterranean cuisine? It’s extremely heart healthy with olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

16. 10 Ways to Love Your Joints • Ditch the high heels. A three-inch heel stresses your foot seven times more than a one-inch heel. Skip the extra strain on your knees, and if you absolutely must wear a heel, go for the kitten kind – just as cute with less stress. (Going on vacation? Sneakers and sandals are the way to go!) • Resolve to reduce. Losing weight will help you look and feel better. Every extra pound you gain puts four times the stress on your knees. Even a small amount of weight loss will offer relief. Losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.

17. 10 Ways to Love Your Joints • Cut down on the Joe. While you may need a cup of coffee to start your day, try and resist cups two and three. The extra caffeine can weaken your bones; try a decaf in the afternoon instead. Get pumped up on the adrenaline of your next adventure instead! • Warm up. Preparing your body to exercise is key in preventing injuries. To keep it running smoothly and for optimal joint safety, start slowly and get up to speed only after your muscles and joints have had at least five minutes prep time.

18. 10 Ways to Love Your Joints • Change your state of mind. Stretching isn't just for workouts anymore. Taking breaks throughout the day, including at the office, re-energizes both your body and your mind. Keep your muscles and ligaments flexible and strong and your mind positive and focused. • Go Spot Go! Pets are great for your mental and your physical health. Walking your dog is a great excuse for getting yourself into shape. It’s also an opportunity to enjoy nature and bask in some vitamin D from the sun.

19. 10 Ways to Love Your Joints • Soak it up. There's nothing like a warm bath (with bubbles!) to soothe aching muscles and joints after a workout. So go ahead and pamper yourself without the guilt – how you treat yourself after a workout is as critical as how you treat yourself during one. • Do the write thing. Keeping a journal can be fun and therapeutic. Writing about your deepest fears, feelings and frustrations can help you put things into perspective. It also helps you easily look back over your victories and successes. Some people with pain have found writing to be a cathartic way to express their feelings.

20. 10 Ways to Love Your Joints • Don’t supersize it. Avoid eating at fast food restaurants. If you give in to the cravings, try to make the healthiest choices. Choose grilled meat instead of fried. Add lettuce and tomato to your sandwich. Skip the mayo. Change out the French fries for a side salad. Drink H2O or juice instead of soda. • V-a-c-a-t-i-o-n. Carve out time away from your routine. This can be a stay-cation or an out-of-town adventure, it doesn’t matter. There’s a connection between stress and pain, and time off to enjoy your favorite activities is the perfect remedy.

21. Celebrities with Joint Issues • Muscle and joint pain didn’t stop these famous names from living their lives! • Melanie Griffith, actress – suffers from chronic neck and back pain • Jerry Lewis, comedian – endures chronic back pain • Elizabeth Taylor, actress – lived with arthritis scoliosis

22. Your Tour Guides toOrthopedic Health • Primary Care Provider • Orthopedist • Physical Therapist • Occupational Therapist • Neurologist • Physiatrist • Pain Specialist • Chiropractor

23. Resources • http://www.womego.com/articles/health-fitness/conditions/common-orthopedic-issues-women • www.orthoinfo.aaos.org • www.arthritistoday.org/what-you-can-do/protecting-joints/joint-health.php • www.arthritis.org/conditions-treatments/disease-center/women/ • http://www.musclepaintips.com/muscle-joint-pain.html

24. Thank You for Attending! • Questions?