Bones, Joints and Muscles
Strengthening Your Body's Framework

Dr. Kaare Kolstad
Orthopedic Surgeon
The Methodist Bone and
Joint Center

As a child, you probably learned the popular song "Head, Shoulders, Knees and Toes" and had no trouble touching your toes. Today, you may only be able to reach your knees. As we age, muscles can become less flexible, joints tighter and bones weaker — increasing the chance of injury. Everyday wear and tear can lead to conditions such as sprains, knee injury and osteoarthritis. Taking care of yourself by following a healthy diet and staying in shape can help ward off these problems and the pain they cause.

Women Take Heed
Compared to men, women have a greater risk of developing certain bone and joint disorders, such as osteoarthritis. Osteoarthritis occurs when cartilage breaks down on the joint surface, typically in the hands, knees and hips. Without a cartilage cushion, the bones rub against each other and can become irritated, swollen, stiff and painful. Bearing weight on the affected joint can cause significant discomfort.

Women are also more prone to knee injury than men. Although the reason is still unclear, women are two to eight times more likely than men to experience a knee injury, especially anterior cruciate ligament (ACL) tears. The function of the ACL is to keep the knee stable. When it tears, you may hear a "pop" and feel like your knee is buckling. Mild- to-severe swelling often follows.

"The best way to prevent ACL injuries is to keep your lower extremities and core muscles strong with regular resistance exercise, such as weight training or Pilates," says Kaare Kolstad, M.D., an orthopedic surgeon with the Methodist Bone and Joint Center and an expert in ACL injuries. "If you're planning a ski trip, start resistance training at least two months before you go. This is the best approach to avoiding an ACL rupture."

A sprain occurs when a ligament is torn, typically in the ankle, knee or wrist. It may occur because of a single incidence. Sports activity, improper exercise techniques and wearing high-heeled shoes can all lead to sprains.

Staying Strong
Although no one — not even an Olympic athlete — is immune from injury, you can help resist sprains and strains by building and maintaining strong bones, joints and muscles. Calcium and vitamin D are must-have nutrients for keeping bones healthy. Exercising regularly is also a good way to boost your fitness while increasing your flexibility and strength. You don't need to participate in high-impact sports to see a difference. Activities such as walking and light weight-lifting are great for the body. "Always remember when starting a new exercise program to begin slowly and increase the intensity of your workouts gradually over several weeks. If you experience any joint pain after beginning a new exercise program that does not improve with rest, consult an orthopedic specialist," Dr.Kolstad says. Remember to consult a doctor before exercising, participate in warm-ups, give yourself plenty of breaks and never push yourself if you're in pain.

The Methodist Bone and Joint Center specializes in orthopedic conditions and offers a variety of treatment plans designed around the needs of the patient. Some patients with mild aches or sprains may follow the rest, ice, compress, elevate (RICE) routine or take over-the-counter anti-inflammatory medication. Others, with more serious cases, may require surgery. New minimally invasive procedures, such as arthroscopy, offer shorter hospital stays and recovery periods. If your favorite activity has become painful because of injury, disease or overuse, contact the Methodist Bone and Joint Center and schedule your appointment today at 866-530-4731.