Joint health is critical to quality of life, especially as we age. Here are a few tips to remember in your everyday life to not only prevent joint damage, but also strengthen them.
Use Supportive Gear if Needed
Firstly, if you have any existing joint pain or discomfort, it is best to invest in joint support gear. Whether it is a knee brace or an elbow sleeve, it is better to use something that can help support your joint, especially when doing activities that require it.
Watch Your Posture
One small thing that many people don’t realize severely affects their joints is their posture. While it may not be noticeable at the moment, poor posture leads to unnecessary joint friction, improper joint alignment, and other issues.
There is a reason many of us feel uncomfortable when we sit with proper posture: our joints and bones have become accustomed to unnatural positions. While there is no need to be militant about it, just be more mindful of slouching, rounding your neck, etc.
Stretch Every Day
Stretching is always a great way to keep your muscles and joints healthy. In simple terms, stretching helps improve the flexibility and range of motion of your muscles and joints, which can reduce the risk of injury.
However, be sure to do a light warm-up before stretching. This is because stretching still engages your muscles and joints, the same way regular exercise does, and you don’t want to do that when your body is cold.
Be Mindful of Movements
One area where many people sustain joint injuries is during simple movements. Lifting a box that is heavier than you expect, for example, can very easily throw your back out, or damage your spine, shoulders, or neck.
While you can’t micromanage every movement you make, being a bit more careful when doing something out of the ordinary can very easily be the difference between injuring yourself and not.
Protect Your Joints During Everyday Activities
There are also steps you can take to make certain activities safer for your joints. For instance, when lifting something heavy, remember to bend your knees first and not to bend over from your hips.
A smaller, more common example is something like carrying groceries. While it is easier and quicker to carry every bag in one go, plenty of shoulder and neck strains have been caused by carrying excess loads instead of two or three lighter ones.
Exercise
Exercise, in every form, is always brilliant for joint health. One of the best ways to protect your joints is to strengthen the muscles around them, or the muscles that support them.
You also don’t need to hit the gym to make this happen; walking, for example, is brilliant for improving your ankle, knee, and hip joints, while tennis is great for your shoulders, back, and neck.
Focus on Problem Areas
When you are exercising, stretching, etc, always pay close attention to any problem areas you may have. First, take extra time to stretch and work that joint, and give it the attention it needs.
Secondly, you want to identify any pain you may have when using it, and then stop the activity you are doing. The worst thing you can do is “push through the pain,” as this is when more long-lasting damage can occur.
Drink More Water
One small step you can take is to simply drink more water every day. Water lubricates your joints, ensuring they move smoothly during use. It also helps to cushion bones and is crucial for your cartilage health.
Another important benefit of water is nutrient transfer. When your joints and bones receive the nutrients they need, they can repair and restore themselves more quickly and effectively, making them stronger over time.
Know the Difference Between Soreness & Pain
One of the most important things to remember is the difference between joint soreness and joint pain. Soreness can be summarized as the joint feeling tender and difficult to use, but this discomfort only lasts for a few days or maybe a week, depending on what has happened.
However, joint pain is more serious and should be dealt with immediately. Joint pain can cause swelling, inflammation, and a sharp, deep pain, even when you haven’t done anything to cause it. This can be caused by an injury, fracture, or arthritis. If you experience it for an extended period and see no real improvement, it is best to see a doctor.
When in Doubt, Visit a Doctor
Speaking of doctors, if you are ever unsure about the cause of joint pain, it is best to visit a professional and have it diagnosed. Joint pain can be difficult to manage, especially in sensitive areas such as your back or neck.
It is also easy to attribute the pain to overuse and not giving the joint or area time to recover, which can lead you to overlook any potential serious issues.
