Joint pain can be a major issue when working out or playing sports and while complaining about a bad back or stiff hip might typically be considered a sign of old age, it is a frequent problem with the younger generation as well. Regardless, of age, it is time to start taking care of your joints so that you can enjoy life to the fullest.
Here are some steps you can take to protect your joints now and reduce the chances of needing to replace them later in life.
- Muscle Strengthening Exercises
Muscles are shock absorbers and help to stabilise and protect joints. Muscle strengthening exercises such as walking, running, lifting and throwing can be incredibly good for joint health. It is important to strengthen your muscle with weight bearing exercise as you age. Knee-joints are more prone to wear and tear so strengthening exercises can help protect them from premature damage.
- Get Nutrition in Check
Minimising inflammatory responses and excess body fat are two ways to ensure healthy muscles and joints. Alkaline foods improve energy and help lower inflammation. Foods such as apples, berries, dates, spinach, kale, avocados, fish, whole grains, nuts, legumes and papaya are important to include in your diet to keep your joints healthy. Also, a diet low in saturated fats and processed foods is beneficial.
- Wear the Right Shoes
Some shoes put you at higher risk of having joint problems. High heels make it ten times more likely for women to experience joint pains. Additionally, heels put extra stress on your knees and may increase your risk of developing osteoarthritis. Also, ensure that your shoes are the right size and that they provide cushioning, stability and comfort while being flexible. You should know your foot strike pattern to find the right shoe.
- Talk to Your Doctor
If you have concerns about your bone and joint health or experiencing pain, talk to your doctor. The doctor will perform tests to determine if your bone density is adequate or if you have low bone density. Ask about medications that might help to treat or prevent bone loss.
These are some of the ways to protect your joints.