Simple steps preserving joint health

Simple steps preserving joint health

A fact of life for practically all of us will be the aches and pains of stiff joints as we age.  From the rude awakening of difficulty getting out of bed to struggles crawling out of a vehicle after a long car ride, stiff, achy joints remind us we aren’t as young as we used to be.

As we age, our cartilage – the spongy material that protects the ends of your bones – begins to dry out and stiffen.  Our body also makes less synovial fluid, which acts like oil keeping joints moving smoothly free of stiffness and pain.  What this means is your joints are less flexible and supple – you’ll find yourself identifying more and more with the tinman character from the movie The Wizard of Oz. 

None of us relish the thought of joint stiffness, limiting our freedom to move as we once did.  To help slow down this dilemma and to instead promote preserving joint health, here are some steps to maintain movement and suppleness of your joints for as long as you can:

·      Keep moving – This may sound crazy but the best thing you can do is to keep yourself moving.  Synovial fluid requires movement to keep your joints loose.  Too much sitting may feel good but eventually you’ll have to move and then reality comes back.  Regular exercise can also maintain a healthy body weight, improve posture, and fend off stiffness – all beneficial for healthy joints.  If you sit at a desk all day, take frequent breaks to move around.  When sitting reading, working, or watching TV, change your position oftened.

·      Warm up before workouts – To help avoid unnecessary strains, warm up and stretch muscles and joints before working out. Stretching itself is excellent for muscles and joints so be sure to stretch every day.  However, get your body warmed up first before stretching – do some light, low impact movements such as walking in place, to increase the flexibility of joints.

·      Build up muscles around joints – By strengthening and building up muscles around joints, this provides better support for the joints themselves.  For example, studies suggest that weak thigh muscles increase your chance for developing osteoarthritis in your knee.  Using light weights can reduce your risk by making improvement in muscles strength. 

·      Do range of motion exercises – To reduce stiffness and promote flexibility, it is vital to keep joints moving to their full capacity. Range of motion or movement refers to the normal extent joints can be moved in certain directions.  By practicing range of motion, this allows your joints to remain flexible and pain free while improving balance and strength. 

·      Strengthen your core muscles – A strong core is a must in supporting your joint health.  Regular abdominal exercises not only strengthen your abs, but also your back, and hip muscles.  This promotes better balance which means the less risk you have of falls or other injuries.

·      Eat more anti-inflammatory foods – Many studies have shown that consuming foods rich in omega-3 fatty acids may help with inflammatory joint conditions like rheumatoid arthritis.  Some of the best sources are found in oily, fatty, cold water fish such as salmon, tuna, trout, mackerel, and sardines. It is best to get the benefits of omega-3 fats from food sources but if you don’t like fish, fish oil capsules are an alternative choice.  Check with your doctor on their advice in choosing the right one for you.

·      Practice good posture – It behooves all of us to stand up tall and straight.  Our joints appreciate it too as having good posture protects joints by minimizing stress on them. 

·      Lighten your load – Carrying heavy items strain your joints.  Women carrying a heavy shoulder bag can inadvertently place too much stress on one shoulder, throwing their posture out of balance.  It’s best to carry bags on your arms instead or with your hands allowing bigger muscles and joints to support the weight.

·      Ice sore joints – To relieve joint swelling, use ice to numb the pain.  Ice is a natural, cheap pain reliever and is easy to use.  Apply a cold pack or ice wrapped in cloth to sore joints.  Leave on no longer than 20 minutes at a time.  Improvise with a bag of frozen vegetables wrapped in cloth – never apply ice or frozen vegetables to bare skin as it can cause an ice burn.

·      Consider glucosamine – Even though the verdict is still out on how well it works, glucosamine has been shown to help some people to a small degree, especially when used in combination with chondroitin.  Glucosamine is a supplement people may take to relieve joint pain.  It is found naturally present in the body and plays a role in healthy joints, ligaments, and cartilage.  Before trying, discuss with your healthcare provider on their advice.