Stay in Motion
It's the golden rule of
joint health: The more you move, the less stiffness you'll have. Whether you're
reading, working, or watching TV, change positions often. Take breaks from your
desk or your chair and get active.
Osteoarthritis:
Tips to Keep Joints Healthy
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 or certified trainer 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'll want to get back as much as you
can of your "range of motion." That's 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're 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's
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. Glucosamine and SAMe
have the best research behind them. Talk to your doctor if you want to give
supplements a try, so you know about what's safe and what might affect your
medicines or health conditions.
Treat Joint Injuries
They
can add to the breakdown of cartilage in your joints. If you get hurt, see your
doctor right away for treatment. Then take steps to avoid more damage. You may
need to avoid activities that put too much stress on your joint or use a brace
to stabilize it.
Reviewed by David Zelman, MD on Monday, November 07, 2016
Tips for Healthy Joints:
Exercise, Nutrition, & More in Pictures
This tool does not provide medical advice.
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