by Keila Chaliotis, Staff Writer
What can you do to maintain your joints in good shape?
In many cases, joints are one of the first things to give out on you if you are not exercising properly and can also be damaged permanently if you are not careful! If you already have joint issues, there are many things that can help you contribute to making them better again, but if you do not suffer from any joint issues, there are also ways to keeping them healthier, but it is mainly up to you to look out after them.
In the following, I will provide you with some tips that can benefit you in keeping healthier joints, information on other illnesses related to your joints, and ways to avoid damaging them in the first place.
Keeping In Movement to Help Avoid Joint Pain
One way to keep joints healthy is by keeping them on the move. The more you move, the less stiffness you will have, and whether you are reading, writing, or working, try to change positions often. Take small breaks from your desk or your chair and move around the office or room.
Putting Up With Joint Pain and Arthritis
Overuse or injury can cause cartilage on the end of the joints to break down, and therefore causing a narrowing of the joint space and your bones to rub together. Painful bony growths, or spurs, may come about. This can also lead to swelling, stiffness, and possibly osteoarthritis, which is the most common type of arthritis. Another type of arthritis is rheumatoid arthritis, an autoimmune disease characterized by extreme inflammation.
How To Protect Your Body and Your Joints
Some Injuries can damage your joints. So keep in mind that protecting your joints through out your whole life is highly important. Wearing protective gear is suggested like, elbow and knee pads when taking part in high-risk activities such as, running, hiking, and bike riding. But, If your joints are already aching, consider wearing braces when taking part in any activities.
Keeping A Healthy Weight For Healthy Joints
Are your joints hurting? Maybe it is time to lose just a few pounds to take some strain off your hips, knees, and back. when you are a couple of extra pounds over, you add to the cargo placed on these joints, increasing the risk of cartilage breakdown. Even if you lose just a little weight, it can help out. Every pound you lose can take off upto four pounds of pressure from your knees
Some arthritis experts believe that stretching is one of the most important types of exercise and recommend that you stretch daily for at least three times a week. However, it is important that you do not stretch cold muscles. Always do a light warm up session before stretching to loosen up the joints, the ligaments, and the tendons around them.
Exercises With Low-Impact On Joints
What are the exercises that are good? In order to protect your joints, your best choices are low-impact exercises like walking, bicycling and swimming. High-impact, pounding, and jarring exercises can increase the risk of joint injuries and may little by little cause cartilage damage. You should also include light weight-lifting exercises to your workout routine. But you should first speak with your doctor if you already have arthritis.
Joints And Stronger Muscles
Having stronger muscles around your joints can mean less stress on those joints. Studies show that having weak thigh muscles boost your risk of knee osteoarthritis, to understand what I’m referring to. Even if it is a small increase in muscle strength, you can reduce that risk. Try not to make rapid and repetitive motions of joints that are affected.
A Key Factor: Full Range of Motion
Work on moving your joints through their full range of motion to lower stiffness and keep them flexible. By range of motion, I refer to the normal extent that joints can be moved to in certain directions. If you have arthritis, your doctor or physical therapist can recommend daily range-of-motion exercises that are suited for you.
How is it that stronger abs can help protect your joints? Having stronger abs and back muscles help you with balance, and the more balanced you are, the less likely you are to damage your joints with falls or other injuries. So include core, which is abdominal, back, and hips, strengthening exercises in your daily workout routine.
What Are Your Joint’s Limits?
After exercising, it is normal to have some aching muscles, but if your pain lasts longer than 48 hours, most likely you may have overstressed your joints, and the next time, you should not exercise so hard. You should actually take a rest from exercising, because working through the pain may lead to injury or damage.
Can Eating Fish Help Reduce Inflammation?
Yes it can! If you have joint pain from rheumatoid arthritis, it is recommended that you eat more fish. Salmon and mackerel, which fatty cold-water fish, are good sources of omega-3 fatty acids. Omega-3s can help keep your joints healthy, as well as reduce inflammation, a cause of joint pain and tenderness in people with rheumatiod arthritis. But, if you do not like fish, try fish oil capsules in place.
Milk: The Source To Keeping Bones Strong
From a very young age we are all told to drink milk for stronger bones, and that is because Calcium and Vitamin D help keep your bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. The best source of Calcium, are Dairy products (especially whole, unpasteurized milk), but other options are green, leafy vegetables such as broccoli and kale. If you don’t get enough calcium in your diet, ask your doctor about supplements that can help you strengthen your bones.
How Can Good Posture Help You Protect Your Joints?
Standing and sitting up straight, are good postures that help protect your joints all the way from your neck down to your knees. An easy way to improve posture is by walking faster, because the faster you walk, the harder your muscles work to keep you upright. Taking a swim can also improve your posture.
Lifting and Carrying
Always take into consideration your joints when lifting and carrying. Carry bags on your arms instead of with your hands to let your bigger muscles and joints support the weight, even if you men it may sound a little girlish, it is your joint’s health that matters more than what others may think of you.
Ice: The Pain Reliever For Joints
A natural and free pain reliever that many have at hand is, ICE. It can help the numb pain and relieve the swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Allow it to sit there for up to 20 minutes at a time. Don’t have ice or a cold pack at hand? Try a bag of frozen vegetables wrapped in a towel. Just remember not to ever apply ice directly to your skin.
Well, my friends, this is all. I hope that you can now see the importance of taking good care of your joints and that you may take these tips into practice.