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Exercise and Nutrition Tips for Healthy Bones and Joints

Our bones and joints are essential for our mobility and overall health. They provide us with structure, support, and protection. However, our bones and joints can weaken as we age, leading to osteoporosis and osteoarthritis. Fortunately, there are steps we can take to keep our bones and joints healthy. In this blog post, we will discuss why exercise and nutrition are important, and provide exercise and nutrition tips for healthy bones and joints.

Why Exercise is Important for Healthy Bones and Joints

Regular exercise is essential for maintaining healthy bones and joints. Exercise helps to increase bone density and improve joint flexibility and strength. Additionally, exercise can help to reduce the risk of falls and fractures in older adults. Here are a few specific reasons why exercise is important for healthy bones and joints:

Increases Bone Density: Weight-bearing exercises, such as walking, jogging, and resistance training, can help to increase bone density. This is especially important for older adults who are at risk of developing osteoporosis, a condition in which bones become weak and brittle.

Improves Joint Flexibility and Range of Motion: Regular exercise can help improve joint flexibility and range of motion, reducing the risk of joint pain and stiffness.

Strengthens Muscles: Strong muscles help to support and protect our bones and joints. Regular exercise, particularly resistance training, can help to build and maintain muscle mass.

Reduces the Risk of Falls and Fractures: Exercise can help to improve balance, coordination, and reaction time, reducing the risk of falls and fractures in older adults.

Why Nutrition is Important for Healthy Bones and Joints

In addition to exercise, nutrition is critical in maintaining healthy bones and joints. Proper nutrition can help to provide the nutrients our bones and joints need to stay healthy and strong. Here are a few specific reasons why nutrition is important for healthy bones and joints:

Provides Essential Nutrients: Calcium, vitamin D, and other nutrients are essential for building and maintaining strong bones. A balanced diet that includes these nutrients can help to ensure that our bones have the building blocks they need to stay healthy.

Reduces Inflammation: Certain foods, such as those high in omega-3 fatty acids, can help to reduce inflammation in the body. Inflammation can contribute to joint pain and stiffness, so reducing inflammation through diet can help to promote healthy joints.

Supports Muscle Health: Adequate protein intake is important for building and maintaining muscle mass. Strong muscles help to support and protect our bones and joints.

Helps Maintain a Healthy Weight: Being overweight or obese can put extra stress on our bones and joints, increasing the risk of joint pain and osteoarthritis. A healthy diet can help to maintain a healthy weight, reducing the stress on our bones and joints.

Exercise and Nutrition Tips for Healthy Bones and Joints

Now that we understand why exercise and nutrition are important for healthy bones and joints, let’s discuss some specific exercise and nutrition tips to help maintain their health.

Exercise Tips:

Incorporate Weight-Bearing Exercises: Weight-bearing exercises such as walking, jogging, and resistance training can help to increase bone density and improve joint strength and flexibility.

Incorporate Balance Exercises: Balance exercises such as standing on one leg or using a balance board can help to improve balance and reduce the risk of falls and fractures.

Stretch Regularly: Regular stretching can help to improve joint flexibility and range of motion, reducing the risk of joint pain and stiffness.

Include Aerobic Exercise: Aerobic exercise, such as cycling or swimming, can help to improve cardiovascular health, which is important for overall health and can indirectly benefit our bones and joints.

Nutrition Tips:

Consume Calcium and Vitamin D: Calcium and vitamin D are essential nutrients for bone health. Calcium can be found in dairy products, leafy greens, and fortified foods. Vitamin D can be found in fatty fish, egg yolks, and fortified foods. It is important to get enough of both of these nutrients to support healthy bones.

Eat Foods High in Omega-3 Fatty Acids: Omega-3 fatty acids can help reduce inflammation in the body, contributing to joint pain and stiffness. Foods high in omega-3s include fatty fish, nuts, and seeds.

Get Enough Protein: Adequate protein intake is important for building and maintaining muscle mass, which supports and protects our bones and joints. Good sources of protein include lean meats, poultry, fish, beans, and legumes.

Limit Processed Foods and Added Sugars: Processed foods and added sugars can contribute to inflammation and weight gain, which can put extra stress on our bones and joints. Limiting these foods and focusing on whole, nutrient-dense foods instead is best.

Orthopedic Surgery and Sports Medicine at OSSM

At OSSM, we understand the importance of healthy bones and joints. Our team of orthopedic surgeons and sports medicine specialists are dedicated to helping our patients maintain and improve their bone and joint health through a combination of exercise, nutrition, and medical treatments when necessary.

Whether you are an athlete looking to prevent injuries or a senior looking to maintain your mobility, OSSM has the expertise and experience to help you achieve your goals. From joint replacement surgery to sports medicine services, we offer a wide range of treatments and services to help our patients stay healthy and active.

Don’t wait to seek treatment if you are experiencing joint pain, stiffness, or other symptoms. Contact OSSM today to schedule a consultation with one of our experienced orthopedic surgeons or sports medicine specialists. We are here to help you achieve optimal bone and joint health.

OSSM Dr . Keese

Hand and Elbow Injuries at Orthopedic Surgery & Sports Medicine

Hand and Elbow Injuries at Orthopedic Surgery & Sports Medicine

Hand and elbow injuries are common, although debilitating, problems we see in the orthopedic surgery field. Like the majority of orthopedic problems, hand and elbow injury greatly affects daily life. Surgeon Dr. Keese is our hand/elbow/fracture specialist at OSSM that works with patients to restore function to these areas.

Dr. Keese works with patients to treat injuries or dysfunction of the hand and elbow, whether through surgery or other treatment modalities. He sees a wide variety of problems and injuries, and has extensive training in examining, diagnosing, and treating hand and elbow injuries.

About Dr. Keese

Dr. Keese was an avid soccer player all through college, with a highlight of being elected to the “Hall of Fame” for athletics and academics as well as playing soccer internationally. His undergraduate degree is from Claremont McKenna College in Southern California. Dr. Keese completed medical school at Georgetown University, graduating in the top 15% of his class.

As a surgeon, Dr. Keese chose to enter the orthopedic field. For his orthopedic residency, Dr. Keese spent 5 years at Loma Linda University Medical Center. During his residency Dr. Keese gained a wealth of knowledge while also being awarded the “Leonard Marmor Surgical Arthritis Foundation Award” for excellency in his field of orthopedic surgery.

To further his education and expertise, Dr. Keese completed a fellowship specializing in hand and elbow surgery at the University of California San Francisco. During his fellowship, Dr. Keese gained knowledge and experience in many techniques and subspecialties, including:

  • Arthroscopic wrist and elbow surgery
  • Microsurgery
  • Ligament and cartilage preservation
  • Reconstruction of hand, wrist, elbow
  • Pediatric hand surgery (at Northern California Shriners Hospital)
  • Sports Medicine (as hand surgeon for University California Berkeley sports team)

Do I Need a Hand Surgeon?

Wondering if you need the expertise of Dr. Keese? With his extensive fellowship training and experience, Dr. Keese is equipped to diagnose and treat all hand and wrist maladies. If you are experiencing any of the following, it would be recommended to schedule an appointment at OSSM:

  • Hand, elbow, or wrist pain
  • Hand, wrist, or elbow injury
  • Arthritis or tendonitis
  • Fracture
  • Dislocation
  • Sports Injury
  • Tennis Elbow
  • Carpal Tunnel Syndrome

Seeing an orthopedic surgeon that specializes in the hand and elbow will save one of the most important aspects of treating an injury: time. Being diagnosed by a specialist will increase positive outcomes and get the patient on the right track sooner. There is no better place to be when suffering from hand or elbow injury or dysfunction than in our office.

What To Expect:

Whether you visit our Orthopedic Urgent Care and see one of our doctors or team members there, or schedule and appointment directly with Dr. Keese, you can expect an integrative approach to care. Dr. Keese is the only fellowship trained hand surgeon in North Idaho, and consequently has a high level of expertise in his subspecialty. Patients can rest assured knowing they are seeing someone that specializes in diagnosing and treating their exact problem.

The complex anatomy of the hand, and the necessity of use in every day life make injuries incredibly important to diagnose and treat correctly the first time. Dr. Keese has the specialized training not just in hand and elbow anatomy, but also in microsurgery, reconstruction, and arthroscopic surgery. We also work closely with our team of Occupational Therapists at OPTI to ensure that the patient recovers to full health after surgery. OPTI has an amazing team of certified hand therapists that work with our hand and elbow patients.

If you are suffering from hand or elbow injury, pain, or dysfunction, you know firsthand how much it affects every single aspect of daily life. Dr. Keese and our team at OSSM are in the business of not just seeing patients with orthopedic injuries or struggles, but improving their health and lives. Call us today to schedule and appointment to get your injury free life back: 208-664-2175.

Couer D’ Alene location of OSSM along with Orthopedic Urgent Care:

850 W. Ironwood Drive, Suite 202

Couer D’ Alene, ID 83814

Post Falls OSSM location:

1160 E. Polston Avenue, Suite B

Post Falls, ID 83854


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