We need our joints to move around. Whether it’s playing a sport or simply reaching for something in the cupboard, joints are essential. These tips will help keep your joints healthy.
Think Safety
- Use padding when doing physical activities like playing contact sports
- Wear braces during these activities if your joints already ache
Say No to Some Stretching
- Stretch daily or three times a week to increase your flexibility
- Avoid stretching before exercising
- Stretching when your muscles are cold can hurt your joints
- Warm-up before stretching by walking for 10 minutes
- Warming-up will help loosen up the joints, ligaments, and tendons
Do Strength Training
- A stronger body can support your joints better
- Certified trainers and physical therapists can show you which moves work best
- Avoid any quick and repetitive movements if you have joint problems
Work the Core
- Try core strengthening exercises that focus on your back, abdominals, and hip
- Stronger back muscles and abs help your balance
- Better balance makes it less likely to fall and get injured
- Yoga and Pilates are excellent core strengthening exercises
Add Fish to your Diet
- Salmon, mackerel, and other fatty cold-water types of fish have omega-3 fatty acids
- Omega-3 fatty acids help keep your joints healthy and lower inflammation
- Inflammation causes joint tenderness and pain in those with RA
- Fish oil capsules can work as substitutes for those that don’t eat fish
Better Posture
- Bad posture can lead to back and joint problems
- Stand and sit up straight to take care of your joints from the neck down
- Walking faster makes your muscles work to keep you upright
- Swimming can also help with posture
Treat Yourself to Some Ice
- Treat sore joints with an ice pack or ice wrapped in a towel
- Ice works as a natural pain reliever by easing swelling and numbing pain
- Leave the ice on for up to 20 minutes at a time
- If you don’t have ice, try a bag of frozen veggies
- Always wrap around a towel (never put ice directly on your skin)
Take Care of Injuries
- Joint injuries can add to the breakdown of cartilage
- Don’t put off going to the hospital – get treated for injuries right away
- Avoid damage by skipping activities that put too much stress on the joints (or use a brace)
Keep Moving
- Rest is useful when you’re injured, but otherwise, stay in motion
- By moving around, you’ll have less stiffness
- Keep moving even when you’re doing sedentary activities like watching TV or working at a desk
- Take breaks and get up from your chair and desk every 20 minutes
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