Perhimpunan Reumatologi Indonesia
Indonesian Rheumatology Association

Tips for Staying Healthy Joints

Moving Ring Help Prevent Joint Pain
Keep joints healthy by moving them frequently. The more you move, the less stiffness you will feel. Whether you’re reading, working, or watching TV, change positions frequently. Take a short break from your table or chair and move around it.

Joint Pain and Arthritis
Arthritis is a condition in which there is inflammation in the joint which causes pain. Overuse or injury, spur-shaped bone growths (osteophytes) and worn cartilage can cause joint space narrowing. which causes pain in the joints. These complaints can be accompanied by swelling and stiffness, known as osteoarthritis, the most common type of joint pain experienced by people with old age. Another type of arthritis is rheumatoid arthritis, an autoimmune disease characterized by extreme inflammation, arthritis gout (gout). ), namely inflammation in the joints caused by the buildup of uric acid crystals in the joints, as well as arthritis due to other causes

Protect Your Body and Joints
Injuries can damage joints. So protecting your joints for the rest of your life is important. Wear protective gear such as elbow and knee pads when taking part in high-risk activities such as skating or roller skating. If your joints are already sore in your wrists or elbows, consider wearing protection while playing tennis or golf. If the pain is felt to increase then see a doctor for a consultation.

Ideal Weight for Healthy Joints
Your joints hurt? Losing a few pounds will reduce the tension from your hips, knees and back. Increasing a few ounces can put more strain on the joints, thereby increasing the risk of cartilage damage. If you lose a little bit, it will really help. Every one ounce of weight loss can reduce the pressure by as much as four ounces on your knees

Do Stretches Before Exercise
Many rheumatologists believe that stretching is the most important exercise. Try to stretch every day, at least three times a week. It is important to remember not to suddenly stretch out cold muscles. Do some light exertion before stretching to relax the surrounding joints, ligaments and tendons.

Light Exercises for Joints
What exercise is good? To protect your joints, your best choices are light (low impact) exercise such as walking, cycling and swimming. Strenuous exercise (high impact) can increase the risk of joint injury and can cause damage to cartilage over time. Light weight lifting exercises should also be included in your exercise routine, this is either to reduce the incidence of osteoporosis or bone loss. But if you have arthritis, it’s best to discuss it with your doctor first.

Strengthens the muscles around joints
The stronger muscles around the joint can reduce the pressure on the joint. Research shows that having weak thigh muscles increases the risk of knee osteoarthritis. Even a slight increase in muscle strength can reduce this risk. Avoid rapid and repetitive movements of the joints affected by osteoarthritis.

The Scope of Joint Motion is Key
Move the joint within the range of motion to reduce stiffness and keep it flexible. The range of motion in a normal joint can move in a certain direction. If you have arthritis, your doctor or physiotherapist can recommend certain exercises that you do a daily routine.

Strengthens Your Abs, Hips and Back
How do strong abdominal muscles help protect joints? Strong abdominal muscles and back muscles can help balance the body. The more balanced, the less likely you are to damage your joints with falls or other injuries. So do exercises that strengthen your abs, back and hips in your workout routine.

Know Your Joints
It is natural to feel a little sore in the muscles after exercising. But if your pain lasts more than 48 hours, you may have put too much pressure on your joint. Do not exercise so hard that it causes such pain, as it may cause injury or damage. It’s best to do the exercises according to your abilities and increase gradually.

Drinking Milk To Keep Bones Strong
Calcium and vitamin D help keep bones strong. Strong bones can guard you, and prevent falls that can damage joints. Dairy products are the best sources of calcium, but other options are green leafy vegetables like broccoli. If you are not getting enough calcium in your diet, ask your doctor for a calcium supplement.

Protect Joints With Good Posture
Stand and sit up straight. Good posture protects your joints from the neck to the knees. One easy way to improve posture is by walking. The faster you walk, the harder your muscles work to keep you upright. Swimming can also improve posture.

Be careful in lifting and carrying goods
Consider your joints when lifting and carrying objects. Carry the bag in your arms, not in your hands.

Use Ice for Joint Pain
Ice is a natural pain reliever and is free. Ice can numb pain and help relieve swelling. If you experience joint pain accompanied by signs of inflammation such as swelling, redness, warmth and pain, use a cold compress or ice wrapped in a towel. Leave it on for 20 minutes. Don’t have ice or a cold pack? Try a bag of frozen vegetables wrapped in a towel. Do not apply ice directly to the skin.

Treat Joint Wounds
Physical trauma can contribute to cartilage damage and OA. If your joint is injured, see your doctor right away for treatment. Then take steps to avoid further damage. You may need to avoid strenuous activities or use a protective barrier to stabilize it.