5 Ways to Ward Off Bone Spurs
Consume a diet rich in vitamins and minerals that support healthy bones. Calcium and vitamin D both contribute to strong bones. Milk, kale, almond butter and collard greens contain calcium, while salmon, catfish and tuna all contain vitamin D. Consider taking a supplement if you feel you do not get enough of these nutrients in your diet.
Maintain a Healthy Weight
Maintain a healthy weight or lose weight to decrease stress on joints. Extra weight puts added stress on joints such as the back, knees, ankles and feet. Doctors estimate every 1 pound of body weight adds 4 pounds of stress to the knees. Added weight deteriorates cartilage faster. Losing 5 pounds reduces 20 pounds of stress on knees, so losing extra pounds may prevent the ravages of osteoarthritis and keep bone spurs from forming around damaged joints.
Light to moderate exercise strengthens muscles surrounding the joints, thereby increasing the strength of ligaments and tendons that keep joints in place. Strength training, stretching and walking regularly could help reduce or even prevent osteoarthritis and bone spurs. Work out properly by stretching before and after you exercise to prevent injuries.
Take Care Playing Sports
High-impact sports may cause injuries, damage and wear on joints faster due to the high amounts of stress placed on every part of the body. After several years, bone spurs could happen in areas with a lot of damage. Sports with a lot of running, such as football, basketball and soccer, may cause joint problems around the knee, ankles and feet. Take care of your body before, during and after playing an intense sport to lessen stress on the joints.
Reduce Repetitive Motions
Repetitive motions at work may cause greater wear and tear on joints, and these motions could lead to bone spurs over time. Jobs that involve a lot of kneeling, lifting, twisting, squatting and walking could lead to injuries. Make sure to exercise outside of work, and rest any affected joints, to help reduce damage caused by repetitive motions.
Bone spurs, technically called osteophytes, form around joints that have lost cartilage as the body tries to compensate for the lack of lubricating substances that keep joints more flexible. Osteoarthritis represents one of the most common ways patients develop this disorder as joints wear down in older people after several decades. Areas of the body that may develop these bony protrusions include feet, back and shoulders. Help prevent bone spurs with these relevant tips.
Bone spurs occur over long periods of time after cartilage slowly wears away. Consult with your primary care physician if you feel you have pain in a joint. Your doctor can recommend several lifestyle tips that could help strengthen your muscles and bones while possibly preventing bone spurs in the future.