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Keeping your bones and joints healthy

20 January 2021 Blog
Orthopaedic Surgeon Mr Satyen Gohil explains some of the simple things anyone can do to keep their bones and joints healthy.

Listen to your body

Our bodies have inbuilt mechanisms to let you know when something is wrong.

If something you have done for a long time starts to hurt or cause pain, listen to your body – it is telling you something is not quite right. You may have strained a muscle, hurt a ligament such as your ACL in your knee, or done something a bit worse.

Getting help with treatment as soon as possible can go a long way to preventing further damage.

Help can come in many forms, it could be an appointment with a physiotherapist or chiropractor, speaking with your general practitioner or even going to a sports expert to improve your technique.

Watch what you eat

Maintaining a healthy weight is one of the best ways to avoid damage to your joints and bones.

Putting on excess weight and being obese puts extra strains on your joints and bones which can lead to pain and quicken wear and tear.

The best way to lose weight or to maintain your weight is to regularly exercise and stick to a healthy balanced diet rich in vegetables, fruit, omega-3 fatty acids, and protein.

Staying active 

Unfortunately, most people live a rather sedentary lifestyle – we sit at computers for work and then come home and sit in front of our televisions.

This means our joints and bones are not getting the regular movement they are designed for.

Sometimes when we break our sedentary lifestyle and start exercising again, our bodies aren’t ready for it and we do damage to our joints and bones.

Staying as active as possible, and gradually increasing activity when you first get back into exercise, can help you avoid damage.


While the best way to get the vitamins and minerals into your body is through diet, sometimes an additional supplement may be recommended.

The effectiveness of supplements is not as clear as some might hope but some of the first vitamins and minerals you may be recommended to take are calcium and vitamin D.

Speak to your general practitioner before taking any supplements or medication to check that it is suitable for you.

Worried about pain or injury?

If you are worried about pain or injury, or it is affecting your lifestyle, speak to your GP who can refer to you an orthopaedic surgeon of your choice to investigate your issues and identify your treatment options.

Mr Satyen Gohil - Orthopaedic Surgeon

Mr Gohil is an orthopaedic surgeon who works at St John of God Murdoch Hospital. His interests include arthroscopic surgery of the knee and shoulder, knee ACL and ligament surgery, joint replacement of knee and shoulder trauma.