Tips from a Sports Medicine Doctor to Stop Knee and Shoulder Pain from Progressing

Is knee or shoulder pain impacting your daily life and preventing you from enjoying your favorite activities? Our orthopaedic experts are here to help you! Dr. Zachary Stender recently presented “Tips To Stop Shoulder and Knee Pain From Progressing” at the North Canton Community Center YMCA. He shared valuable insights on managing and preventing common issues seen in athletes and active people from the perspective of a sports medicine, knee, and shoulder specialist. Keep reading for his tips and insight!

About Dr. Stender

Dr. Zachary C. Stender is a board-certified orthopedic surgeon specializing in sports medicine, knee care, and shoulder care. He is passionate about treating patients and educating them on how to care for their bodies.

Learn more about Dr. Stender’s background and expertise here.


Tips for Maintaining Knee and Shoulder Health

To prevent knee and shoulder problems, Dr. Stender recommends incorporating these simple tips into your daily routine.

1.) Listen to Your Body and Seek Help

Dr. Stender stressed the importance of listening to your body. If you experience persistent pain or difficulty performing daily tasks, it’s crucial to rest. If symptoms persist, seek medical advice. Ignoring these signs can lead to further damage and complications.

2.) Maintain a Healthy Weight

Woman on scale

Your body weight can put significant stress on your body. Weight gain can increase pressure on your joints, leading to pain, inflammation, and other issues. Achieving and maintaining a healthy weight appropriate for your body type can help reduce the risk of knee and shoulder problems.

3.) Stay Physically Active

The following exercises can help improve knee and shoulder strength and flexibility:

Low-Impact Activities: Swimming, cycling, walking
Stretching Exercises: Lunges, squats, leg presses
Flexibility Exercises: Yoga, Pilates, stretching

Before any physical activity, warm up to prepare your muscles and joints for movement. Use proper technique and form to avoid injury during exercise. Also, gradually increase your workouts’ intensity and duration to prevent overexertion.

4.) Maintain Good Posture and Body Mechanics

Man with back pain and posture in chair

Poor posture and body mechanics can strain joints unnecessarily, leading to pain and discomfort. Maintaining good posture during any activity keeps joints in alignment. Proper body mechanics during daily tasks — such as lifting heavy objects or carrying a backpack — can also help prevent knee and shoulder injuries.

5.) Wear Proper Footwear and Gear

Appropriate footwear and protective gear can help reduce the risk of knee and shoulder injuries. Ensure your shoes fit well and provide adequate foot support to prevent any joint stress. Wear the recommended equipment for activities requiring protective gear — such as sports or construction work — to avoid accidents and injuries.

6.) Avoid Overtraining and High-Impact Activities

Woman swimming

High-impact activities such as running or jumping can stress your joints and increase the risk of injury. Listening to your body is essential, as overtraining can lead to joint problems. If you’re feeling pain or fatigue, take a break and allow your body to rest and recover. You may also consider some lower-impact exercises to give your muscles a break while still building strength, such as swimming or yoga.

7.) Maintain Proper Nutrition and Hydration

Proper nutrition provides the necessary nutrients, vitamins, and minerals for bone and joint health. Vegetables, fruits, whole grains, lean proteins, and healthy fats are all essential components of a well-balanced diet. Consider taking calcium, vitamin D, glucosamine, and chondroitin supplements to support your joint health.

Moreover, drinking plenty of water helps reduce inflammation in your joints, lubricate them, and reduce friction. It also aids in removing waste products from your body.

8.) Make Ergonomic Adjustments

Woman in garden

Make adjustments at your workplace and home to promote joint health. Use ergonomic office equipment — such as an adjustable chair and keyboard — to prevent joint strain while working. At home, use proper techniques when performing household tasks such as lifting or gardening. Becoming more cognizant of how your body works and recognizing instances where you strain yourself is a great step toward improving your orthopaedic health.

9.) Schedule an Orthopaedic Evaluation

If you have pain or difficulty doing your daily activities, see one of our orthopaedic specialists for a comprehensive evaluation. The doctor can diagnose and treat any underlying conditions causing knee or shoulder problems. They can also provide personalized treatment plans to help you recover and prevent further injuries.

At OrthoUnited, we offer a range of interventions to diagnose and treat knee and shoulder issues through:

Keep Your Knees and Shoulders Healthy and Strong with OrthoUnited

Incorporating these tips into your lifestyle can significantly improve knee and shoulder health, preventing pain from progressing and enabling you to lead the active life you love. If you’re experiencing persistent symptoms, don’t hesitate to consult OrthoUnited for personalized care and treatment.

Your joints deserve the best care to keep you moving pain-free and enjoying life to the fullest! Schedule an appointment today for a healthier, pain-free you.