From Head to Toe: Resolutions for Musculoskeletal Health
Every year, millions of Americans make resolutions to improve their health, fitness, and lifestyle. While some goals have small impacts, others can set you up for a lifetime of better mobility. In this fresh season of resets and new starts, we’re breaking down our top resolution recommendations for musculoskeletal health.
Resolution 1: Correct your posture.
In our modern, tech-focused lives, our necks and backs face a tremendous amount of strain—from hours spent at a desk to time in front of a computer screen or on our phones. Unfortunately, these postural issues can have a long-lasting impact. Forward head tilt places pounds of additional pressure on the neck, potentially leading to pinched nerves, muscle strain, or even herniated disks. To avoid injuries as well as stiffness, headaches, and pains, maintain correct posture for your head, neck, wrist, shoulders, and spine at home or in the workplace.
To support proper alignment, consider these tips:
- Create an ergonomic setup: How you work, sit, or stream can have a tremendous impact on your posture. An ergonomic chair, laptop riser, wrist rest, or even a standing desk can promote good posture for your head, neck, shoulders, and wrists. Be sure to adjust the height of items like desks, chairs, and risers—when seated at a desk, your screen should be at eye level, with your knees bent at 90 degrees and your feet firmly on the floor.
- Take breaks: Avoid staying in the same position for too long when sitting or standing. If you have long days in the office or enjoy a Netflix binge, stand up and stretch, move around, or change positions every hour.
- Exercise and stretch: Postural issues can sometimes signify muscular imbalances, weakness, and tightness. To combat this, strengthen the neck and upper back with exercises like shoulder shrugs or chin tucks, and stretch your neck, shoulders, and back regularly. For personalized solutions, schedule an appointment with our team to build a comprehensive plan for healthy, pain-free posture.
Resolution 2: Get moving for total-body mobility.
Feeling good and moving well are total-body musculoskeletal endeavors. Regular exercise throughout your lifetime has a number of benefits—from preventing future injuries and boosting mobility to promoting a healthy weight and strengthening bones, joints, and muscles.
The ideal fitness routine involves a mixture of strength, cardiovascular, and flexibility training. When you begin a new regimen, aim for 30 minutes of moderate-intensity exercise, and switch up your activities throughout the week to avoid overuse injuries. If one moderate-intensity workout session is too challenging, try breaking up your activity throughout the day. For instance, a short morning jog can complement yoga in the evening. Low-impact options offer many benefits as well—chair exercises, resistance bands, or light walks are all excellent options for those just beginning a fitness routine or with mobility challenges.
Resolution 3: Choose high-quality footwear and orthotics if necessary.
A well-fitting shoe should help you move, run, and stand comfortably. However, there are many factors that can make a shoe’s performance fall flat—from preexisting foot conditions to improper fit. Shoes that are too tight or the wrong shape limit your foot’s function and can contribute to uncomfortable issues like bunions, corns, or calluses. In fact, the American Academy of Orthopaedic Surgeons notes that millions of Americans suffer from foot problems related to improperly fitted shoes. When it comes to purchasing new footwear, follow these steps to ensure comfort and fit are your top priorities:
- Check for space: When wearing a shoe, toes should be able to wiggle freely, and there should be half an inch of space between your longest toe and the end of the shoe. If the shoe is too restrictive, try multiple sizes if needed, even if the size on the box is different from what you typically wear.
- Get the right style: Depending on your foot’s shape, some styles may never fit ideally—no matter the size. Experiment with different brands and styles to find comfortable yet fashionable options for your feet. If you wear heeled shoes, ideally look for ones with a heel of 2¼ inches or lower, as ultra-high heels place extra pressure on the ball of the foot.
If you’re interested in a more comprehensive option to alleviate pain and support your feet, custom orthotics at Orthopedic ONE offer a completely personalized approach, correcting, improving upon, and supporting your foot’s function. These tailor-made solutions are not just for those with foot conditions like plantar fasciitis or arthritis. Instead, they can be a quality of life improvement for patients of all ages, backgrounds, and physical fitness—from athletes and seniors to busy moms on the go. Your foot and ankle physician can help you determine whether custom orthotics are right for you.
Resolution 4: Put yourself first.
Make 2025 a year of health, mobility, and movement! Every day, focus on making small, actionable changes that have a big impact. Create a plan for success and set timelines to keep yourself accountable and motivated. Establishing healthy habits today can set you up for years of better comfort and quality of life. It’s never too late to make a change, and no positive change is ever too small!
Don’t delay orthopedic treatment—pain should never keep you from what matters most. If improving your musculoskeletal health is a goal for 2025, Orthopedic ONE’s trusted specialists can help you on your journey. Kickstart the year with the expertise you deserve. Schedule an appointment for personalized support, guidance, and care that will allow you to reach new heights all year round. If you’re anxious about treatment, read our blog that addresses the most common worries patients have and provides tips to help you feel confident in your journey. From all of us at Orthopedic ONE, we hope you are having a healthy and happy start to the new year!
Sources:
Preventing Back Pain at Work and Home (OrthoInfo)