Whether it’s the effects of high heels, hormonal shifts, or just the wear and tear of daily life, women tend to face a higher risk of certain orthopaedic issues. If you brush off those little aches and pains now, they could turn into bigger problems down the road. But here’s the silver lining: many of these conditions can actually be prevented. So, what are the most common orthopaedic concerns for women, and how can they keep moving and feeling great? Let’s explore!
Common Orthopaedic Conditions in Women
1. Osteoporosis and Bone Weakness
Women are more susceptible to osteoporosis, especially after menopause due to hormonal changes. This condition can weaken bones, making fractures more likely, particularly in the hip, wrist, and spine.
2. The High Heel Effect
Wearing tight, narrow, or high-heeled shoes can lead to bunions, those painful bumps that develop at the base of the big toe. Over time, bunions can make walking a real challenge and might even require surgery if they get too severe.
3. Knee Pain and ACL Injuries
Women are at a greater risk for anterior cruciate ligament (ACL) injuries, thanks to differences in muscle strength, joint alignment, and hormonal factors. These injuries often occur in sports and during high-impact activities.
4. Carpal Tunnel Syndrome
Doing repetitive hand movements—whether it’s typing, lifting kids, or cooking—can result in carpal tunnel syndrome. This painful condition brings tingling, numbness, and weakness in the hands.
5. Lower Back Pain
Chronic lower back pain is common among women, often due to pregnancy, weak core muscles, and lifestyle choices. Poor posture, high heels, and sitting for long periods can make this issue even worse.
How Women Can Prevent These Injuries and Stay Healthy
1. Strengthen Your Bones
- Make sure to include foods rich in calcium and vitamin D in your diet to help maintain bone density.
- Engage in weight-bearing exercises like walking, jogging, or strength training to keep your bones strong.
- Don’t forget to get regular bone density screenings, especially after menopause.
2. Be Kind to Your Feet
Whenever you can, choose comfy, supportive shoes instead of high heels. If you do decide to wear heels, go for a lower, wider style and try to limit how long you stand or walk in them. Make it a habit to stretch and strengthen your feet regularly to ease bunion pain and boost flexibility.
3. Protect Your Knees
To give your knees some extra support, focus on strengthening your leg muscles, especially your quadriceps and hamstrings. Make sure to wear the right shoes when you exercise to lessen the impact on your joints. Don’t forget to warm up before your workouts and steer clear of sudden, high-impact moves.
4. Prevent Hand and Wrist Strain
Take breaks often from repetitive tasks like typing or texting. Stretching and strengthening your wrists can help lower the risk of carpal tunnel syndrome. If you spend a lot of time on the computer, consider using ergonomic keyboards and wrist supports.
5. Maintain a Healthy Posture
Whether you’re sitting or standing, keep your shoulders relaxed and your spine straight. If you’re sitting for long periods, use lumbar support to help your back. Engaging in core-strengthening exercises like yoga or Pilates can also help reduce strain on your lower back.
Take Charge of Your Orthopaedic Health
Orthopaedic issues can affect your daily life, but adopting the right habits can make a difference. If you’re dealing with ongoing pain or discomfort, the specialists at Orthocare are always ready to assist you. Schedule a consultation today to keep your joints, bones, and muscles feeling their best!
