As temperatures rise and the days grow longer, many of us are eager to spend more time outdoors: running, hiking, playing sports, or simply staying active. While exercise is essential for overall health, it’s just as important to take precautions to protect your bones and joints.
JT Murphy, DO, who joined North Alabama Bone & Joint Clinic last summer, shares his insights on how to stay active while minimizing your risk of injury. By taking a few simple steps, you can keep your joints healthy and enjoy all your favorite activities without setbacks.
The Importance of Warm-Ups and Hydration
Jumping straight into physical activity without warming up can put unnecessary strain on your joints and muscles. A proper warm-up increases blood flow, improves flexibility, and helps prevent injuries like sprains and strains.
“Many injuries we see in the clinic stem from adequate warm-ups and overuse,” says Dr. Murphy. “Taking just 5-10 minutes for light movement or dynamic stretching before exercise can make a big difference.”
Hydration is just as crucial. When you’re dehydrated, your body struggles to keep the cartilage in your joints lubricated, increasing the risk of pain and stiffness. Make sure to drink plenty of water before, during, and after outdoor activities, especially in the heat.
Choosing the Right Footwear
What you wear on your feet plays a big role in joint health. Supportive, well-cushioned shoes help absorb impact and reduce stress on your knees, ankles, and hips.
Worn-out or improper footwear is one of the leading causes of joint pain, so it’s important to choose shoes designed for your specific activity. If you experience chronic foot or ankle pain, custom orthotics may help improve alignment and relieve pressure on weight-bearing joints.
Preventing Overuse Injuries
A common mistake people make is increasing activity levels too quickly, which can lead to overuse injuries like tendonitis or stress fractures. Your body needs time to adapt, so gradually building up intensity and allowing for rest days is key.
“Listen to your body,” Dr. Murphy advises. “Pain is a warning sign. If you experience persistent joint pain or swelling, take a break and seek medical advice before it worsens.”
Cross-training can also help prevent injuries by reducing repetitive stress on the same joints. If you run or play high-impact sports, consider adding lower-impact activities like swimming, cycling, or yoga to your routine to maintain joint mobility without excessive strain.
When to Seek Medical Attention
Some soreness is normal, but if pain persists, don’t ignore it. Joint pain, swelling, or instability that doesn’t improve with rest could be a sign of a more serious issue. Seeking medical attention early can help prevent long-term damage and keep you active for years to come.
“If you’re experiencing prolonged joint pain, don’t wait to get it checked out,” Dr. Murphy warns. “Early intervention can prevent long-term damage and keep you moving.”
At North Alabama Bone & Joint Clinic, we’re here to help you stay healthy, active, and injury-free. If joint pain or discomfort is keeping you from enjoying the season, schedule an appointment with our team today by calling 256-718-3200.
