Keep your joints healthy
Joints form the connections between bones. They provide support and help you move. Any damage to the joints from disease or injury can interfere with your movement and cause a lot of pain. Following tips may help keeping your joint healthy.
Stay in motion: It is the golden rule of joint health. The more you move, the less stiffness you will have. Whether you are reading, working or watching TV, change positions often. Take breaks from your desk or your chair and get active.
Safety first: Padding is your pal. So suit up when you do things like in-line skating or play contact sports. If your joints already ache, it might help to wear braces when you do activities like tennis or golf.
Lean in to your weight: Your size affects some of the strain on your hips, knees and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor what's the best way for you to get started.
Don't stretch before exercise: Flexibility helps you move better. Try to stretch daily or at least three times a week. But don't do it when your muscles are cold. Do a light warm-up first, like walking for 10 minutes, to loosen up the joints, ligaments and tendons around them.
Go low-impact: What exercise is good? The best choices are activities that don't pound your joints, like walking, bicycling, swimming and strength training.
Flex some muscle: Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements.
Work on your range: Are your joints too stiff and inflexible? You will want to get back as much as you can of your "range of motion." That is the normal amount joints can move in certain directions. Your doctor or physical therapist can recommend exercises to improve this.
Power up your core: Stronger abs and back muscles help your balance, so you are less likely to fall or get injured. Add core (abdominal, back, and hip) strengthening exercises to your routine. Pilates and yoga are great workouts to try.
Know your limits: It is normal to have some aching muscles after you exercise. But if you hurt for more than 48 hours, you may have overstressed your joints. Don't push so hard next time. Working through the pain may lead to an injury or damage.
Eat fish to reduce inflammation: If you have joint pain from rheumatoid arthritis, eat more fish. Fatty cold-water types like salmon and mackerel are good sources of omega-3 fatty acids. Omega-3s may help keep joints healthy, as well as lower inflammation, a cause of joint pain and tenderness in people with RA. Don't like fish? Try fish oil capsules instead.
Keep your bones strong: Calcium and vitamin D can help you do that. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale. If you don't get enough calcium from food, ask your doctor about supplements.
Target your posture: Stand and sit up straight to protect joints all the way from the neck down to your knees. To improve your posture, take a walk. The faster you do it, the harder your muscles work to keep you upright. Swimming can also help.
Ease your load: Consider 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.
Chill out pain: Ice is a natural - and free - pain reliever. It numbs the hurt and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. You can also try a bag of frozen vegetables wrapped in a towel. Never apply ice directly to your skin.
Supplements? Ask first: Stores are filled with ones that promise to relieve joint pain. Talk to your doctor if you want to give supplements a try, so you know about what is safe and what might affect your medicines or health conditions.
Source: Web MD
Comments