Tips to avoid bone and joint pain

Bones and joints play a crucial role in your body, yet they’re often overlooked — until an injury like a broken bone or a sprained ankle causes unexpected pain.

Keeping your bones and joints healthy is essential for your overall wellbeing. When bones become unhealthy, they can weaken and become more susceptible to breaking. By keeping your joints you’re your knees, hips, elbows, wrists and ankles healthy, you can continue to enjoy many of your favorite activities well into your later years.

The role of bones and joints

Despite their resilience, bones and joints wear down over time. Age plays a major role in arthritis — affecting 3.6% of adults 18 to 34 and rising to 53.9% in those 75 and older, according to the Centers for Disease Control and Prevention. Globally, the World Health Organization cites musculoskeletal conditions as the leading cause of disability, impacting 1.71 billion people.

These statistics emphasize the widespread impact of bone and joint health concerns, highlighting the importance of proactive care and management.

Common conditions:

• Arthritis
• Bone breaks
• Bursitis
• Dislocations
• Osteoporosis
• Trauma

Keeping your bones and joints strong

Taking proactive steps today can help your bone and joint health stay in top working condition. Below are some key lifestyle habits to support keeping your bones and joints in excellent condition for years to come.

• A balanced diet. If you don’t consume enough calcium, your body can redirect the reserves from your bones to other parts of your body. Over time, this can weaken your bones making them more likely to break.
• Strength training. Incorporating strength training into your routine improves bone density, muscle mass and helps reduce joint pain. The added stress from resistance exercises strengthens bones and muscles, providing extra support for areas like the back and knees.
• Get moving. Stay active! Exercise supports overall health, helps maintain a healthy weight and reduces stress on bones and joints. It also improves circulation, aiding recovery and repair.
• Don’t skip out. Your doctor can help you find exercises you enjoy and support your health while minimizing joint pain. Depending on the affected area, they may recommend low-impact activities like swimming, walking, biking or weightlifting.
• Ice your pain. Cool down your aching joints post-workout with an ice pack or frozen vegetables, but avoid direct contact with bare skin. If pain persists or worsens, consult your healthcare provider — chronic joint issues can often be prevented or treated.

Consult a nurse for advice

Life never slows down, and neither should you. Whether it’s a minor sprain, chronic joint pain, or a complex spinal condition, we’re here to help.

Not sure what to do next? Our 24/7 Consult-A-Nurse® service connects you with experienced, licensed nurses — free of charge.

Call 844-70-NURSE (or 844-706-8773) for trusted guidance anytime.