Joint pain is one of those conditions that people often complain about, but they seldom ever take action. Sure, once the pain starts, there are many different ways to prevent inflammation, ranging from over-the-counter medicine all the way to corticosteroid injections. Mark Peterson, DO a sports medicine specialist with Avera Orthopedics provides some simple ways to be proactive about your joint health.
What is proper joint health and why is it important?
No matter your age, it’s important to take good care of your bones and joints. Healthy joints allow you to walk, run, jump, play sports, and participate in other activities you love. Getting older, suffering certain injuries, or carrying too much weight can tear your cartilage. This wear and tear can lead to a reaction that damages your joints and causes arthritis. The best way to make sure you’re able to stay mobile and do the things you love is to take good care of your joints and bones. Joint health and bone health go hand in hand, and measures to protect these parts of your body often overlap.
How do I know if I’m neglecting my joints?
Joint pain can look very different based on a variety of factors. Age, family history, and medical history all play a role. Generally, joint pain appears as joint sensitivity, weakness, or swelling. Walking with a limp or locking of the joint itself can lead to a noticeable lack of mobility. Of course, only a medical professional can diagnose your pain as a joint problem, so it’s important to meet with a specialist at Avera Orthopedics if you think your pain could be related to a joint problem.
What are some easy ways to keep joints healthy?
- Stay in motion: The more you move the less stiffness you’ll have. Exercise is the best medicine.
- Safety first: Padding is your pal, make sure you have proper equipment for activities and be sure to wear braces on joints if you already have aches in joints.
- Maintain a healthy weight: Size affects the strain on your hips, knees and back. Even a little weight loss can help.
What are some ways to prepare your body and joints for exercise?
- Warm up: Get your muscles warmed up with a little jog or walk before stretching to help loosen up the joints and ligaments.
- Stretch and flex: Safely push your body to be more flexible
- Hydrate: Make sure you’re drinking enough clear fluids to help replenish your joints. A dehydrated body has less lubrication and cushioning in the joints.
- Anti-inflammation diet: Too much of the salts and sugars can lead to inflamed joints
What are some examples of a good warm-up exercise for your joints?
- Walking: a 5-10 minute walk can help get the blood pumping and heat up your muscles for stretching and increased activity.
- Mind-body movement: gentle stretching and mindful breathing can help get your joints ready for a workout and the day ahead
- Elliptical: this is a great low-impact workout to get your heart rate up for a wide variety of age groups
- Dynamic stretching: air squats, walking lunges, arm circles and trunk rotations are great stretches prior to a workout and can be done without the need for a machine or equipment.
- Cycling: Like the elliptical, it’s a low impact exercise without putting too much strain on joints and muscles. It’s also a good way to get outdoors and enjoy the fresh air.
