Orthopaedic doctor shares daily hacks that can keep joints healthy

Orthopaedic doctor shares daily hacks that can joints healthy (Picture Credit: Pexels)

Whether you’re walking, bending or just typing and moving your mouse, strong and healthy joints are crucial to every move we make. But on a daily basis, much can still wear on them over time hence a senior Orthopaedic shares simple home hacks that will help to take the stress off your knees, hips and hands.

Our joints are the unsung heroes of daily living. From getting around and going up stairs to cooking or typing, everything depends on their easy operation. However, we rarely give a second thought to the health of our joints until pain, stiffness or discomfort makes it difficult to carry out our everyday activities. Years of poor posture, overuse, or inactivity can make lifestyle activities such as doing the laundry, playing with kids or gardening stressful on joints across your whole body including knees, hips and hands – joints that are most crucial to mobility and planning leisure activity.

Promoting healthy joints doesn’t mean you need an expensive gym membership or special equipment. Small, steady shifts in your home routine can help bring down strain and maintain flexibility. Whether it’s changing how you sit, enhancing your workspace ergonomics, or doing some light stretching throughout the day, these behaviors can help keep your joints strong and pain-free.

Dr. Ashwani Maichand, Director - Dept of Orthopaedics at the CK Birla Hospital®, Delhi shares practical and science-backed ways to care for your joints naturally—helping you stay active, mobile, and comfortable at every age.

1. Sit up straight:

Slouching or standing in a bad posture generates uneven stress on the hips and knees. Standing with flat feet on the floor and shoulders relaxing upon standing up straight is a healthy posture to maintain joint alignment and prevent wear and tear in the long run.

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2. Wearing supportive footwear indoors:

Bare walking on uneven floors and flat or hard slippers stretches the hip and knee joints. Arching and shoe support also reduce shock, lessening strain, particularly in arthritis or weak-kneed patients.

3. Make movement a habit:

Sitting for extended periods results in stiffness and decreased lubrication of the lower joints. Frequent short interruptions every 30–45 minutes, stretch or walk, enhance circulation and flexibility. Leg raises, ankle turns, or simple hand stretches are utilized in mobilizing the joints.

4. Lift correctly and bend:

Bending at the waist puts more stress on both the hips and lower back. It's really important to bend the hip and knee and straighten back, so that you're distributed through all of your weight, rather than putting excess strain on a joint.

5. Safe wrists and hands:

Cushion-grip tools are used to avoid overloading small joints. Typing directly from wrists/fingers prevents repetitive stress injury.

6. Nutritional support and joint hydration:

Both diets rich in omega-3 fatty acids and the intake of vitamin D and calcium help to keep joints in good condition, whereas fluid helps cushion the cartilage.

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The simple little things in everyday life - from moving to positioning plus from walking a yard forward onboard the boat are the factors that can relieve the body of its stress on the joints and give it permanent comfort and range of movement.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.