Below Are The Top Ways To Protect Joints In Today’s World
As we start to grow older, our body begins to send us signals that we aren’t as young as we used to be. One of the most telling signs of your youth passing you by is the annoying joint pains in your major joints. Most people face the worst after they’ve reached 60, but it appears that joint troubles can haunt adults after they turn 30 as well. Lack of joint care can cause joint stiffness in the major joints like knees, elbows, ankles, shoulders and wrists. You could also suffer from other significant complications like sprains, strains, arthritis and dislocation. These can mean the end of strength-building, conditioning or sporting career. However, you can prevent joint problems and protect your joints by following these tips.
Here Top 8 Ways to Protect Your Joints from Injury & Arthritis Now, and In the Long Run:
1. Try to balance high-impact and low-impact cardio activities. High impact activities like running, agility drills and plyometrics activate muscle fibers efficiently. But overdoing them stresses the muscles and can potentially damage them. That’s why it’s important to mix your workout routine by incorporating some low-impact exercise like swimming, stationary biking, treadmill walking, and working on elliptical machines. Doing this slowly strengthens your muscles to prepare them high-energy, high-impact activities. Muscle strength is what protects your bones and adds stability to them along with burning fat.
2. Never neglect to stretch. Both dynamic and static stretching ensures the range of motion of your joints remains intact. Exercising with stiff joints add more stress to your fitness activities and has more chance of swelling of the joints. Swollen joints can negatively affect the muscles that protect the joints. Avoid this by stretching all the major muscle groups before exercising. Don’t forget to stretch after exercising to improve flexibility.
3. Remove behind-the-shoulders presses from your workout routine. Activities that involve moving your hands and arms behind the shoulders (behind-the-neck overhead press, for example) can destabilize your joints. The added weight and the instability can cause damage to your joints. Since most people have limited shoulder mobility, trying these might overstretch the joint and it’s better to not take that risk.
4. Nutrition is important. Healthy joints are a result of minimal inflammatory responses and cutting down on excess body fat. Include high alkaline foods like berries, ginger, avocados, dates, apples, papaya and spinach. Keep saturated fats and processed foods low in your diet and add vegetables, fish, fruits, nuts, whole grains and legumes.
5. Load up on supplements. Joint supplements containing chondroitin sulfate, hydroaluronic acid, glucosamine are renowned for improving joint health for osteoarthritis patients. Include these for boosting joint health and energy levels.
6. Shoes: Your workout shoes should offer stability, cushioning, and let you feel comfortable and flexible.You should select a training shoes based on the arch of your foot. How your shoes affects your foot strike pattern is also necessary to know whether it would be a good choice. Change your shoes every six month to regularly maintain the compression ability of the shoes. Worn out shoes cause extra stress to weigh bearing joints.
7. Practice good posture to avoid muscle contraction and back pain. Poor posture cuts off our spinal disc’s blood supply. Make sure you don’t go prolonged hours being static. Stretch and move periodically and choose chairs with lower back support to prevent joint damage due to bad posture.
8. Know when to quit. Excess of anything is bad and pushing your body when it is clearly signaling you to stop can harm your joints and cause long-term injury. Keep your stress levels low and use protective braces when you’re injured.
Take care of your joints starting today and take your game to the next level.