Joints become increasingly interesting as we get older, don’t they? I am an otherwise fairly healthy young person who experienced injury due to some common mistakes. There is a better way; here are ten tips on how you can take care of your joints.
Over time, the added strain of carrying extra body weight can be hard on joints, especially the knees. Keeping your weight within a healthy range will not only help you feel better, you will be fit and more apt to exercise. A medical professional can tell you what a good target is for you, personally.
2) Feed your joints
While it is doubtful that one special food will maintain joint health, eating well contributes to overall wellness. Your bones, joints and muscles need to be fed the enzymes, vitamins, minerals, and elements found in healthy, whole food. Add fresh ingredients and color to your diet. Omega fatty acids are important to maintaining joint health, and can be found in flax oil, as well as fish.
3) Be active
Keeping active is essential in overall health, and especially maintaining joint health. The muscles aroud your joints play a supportive role, so poor muscle tone can cause your joints to take on more strain than nature intended. Lifting children, grandchildren, pregnancy, even moving boxes or raking leaves can strain your joints if muscle tone is lacking. Talk to your doctor about the best exercise plan for you and your lifestyle.
While exercising is important, it’s important to take into account your current physical condition in order to maintain good joint health. Overdoing it could do more harm than good. Keep the lines of communication open with your Dr and if you experience pressure or pain in your joints, let him or her know. You may need to start with some conditioning exercises before starting a challenging regimen. Certain exercises, like running and jogging, can put added strain on knees.
5) Safety in lifting
Safe lifting techniques are paramount in maintaining healthy joints. Your neck, knees, and back will suffer injury if proper lifting techniques are not followed. Lift with your legs” is a widely known saying, but who follows it all the time? Remind yourself to keep your back straight, and bend at the knees when lifting. Keep your center of gravity as low and as balanced as possible when lifting, twisting, and bending.
6) Wear supportive shoes
If you experience knee or ankle pain, you may be wearing the wrong shoes. While it’s always nice to look your best, shoes that offer no support, or shoes that require an unnatural stance, such as heels, may cause long term damage to your joints. People in urban areas, who must do a lot of walking, many times carry a nice supportive sneaker for their concrete hike and then change in the office into their dress shoe. It may be a bit extra work, but maintaining your joint health is worth it.
7) Daily stretching
Stretching is great for your joints by maintaining elasticity and range of motion. If you are unable to do vigorous exercise, stretching is a great substitute. Flexibility is a big factor in overall health, and is a great first step when you are trying to get back into shape. Always start slow and never push past the point of pain.
If you have joint pain, it’s a good idea to evaluate what could be happening. I learned the hard way after my second pregnancy that paying attention to pain signals is important in preventing injury. My knees had been giving me pain and I ignored it. I continued wearing my boots while I walked all over my city. The answer to my problem was a simple as ditching the horrible shoes that I was trekking all over the city in, as well as adding some specific exercises and stretches to my daily routine that my Dr gave me.
9) Help inflamed joints
According to the University of Maryland’s Medical Center , “in a study of 261 people with osteoarthritis (OA) of the knee, those who received a ginger extract twice daily experienced less pain and required fewer pain-killing medications compared to those who received placebo.” Nothing beats a good medical study backing thousands of years of medicinal lore. In addition to ginger, turmeric (found in Indian cuisine), can also be added to your diet to aid in reducing inflammation. Turmeric is found in Indian curry, but you can also purchase capsules as a supplement.
10) Supplements for joint health
Chondroitin and Glucosamine sulfate are supplements that you have probably heard of. They are taken as a preventative measure by many in middle age, but they also work once you begin to feel uncomfortable. Both glucosamine and chondroitin are involved in the re-building and repairing process of joints. According to Mens Fitness, SAMe is also used in treating joint pain as well as for maintaining good joint health. SAMe works by helping the body produce glucosamine, which in turn aids in repairing damaged joints.
Rowley, Brian. “Joint-protection supplements: nutrition science. These all-natural substances will slow joint damage and speed healing”. Mens Fitness via: http://findarticles.com/p/articles/mi_m1608/is_9_17/ai_80309814/. May 2010
Steven D. Ehrlich, NMD. 2008. “Ginger”. University of Maryland Medical Center. May 2010
