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Tips For Healthy Joints

September 6, 2016

Tips For Healthy Joints

Stay in Motion
It's the golden rule of joint health: The more you move, the less stiffness you'll have. I hear many people say that moving hurts and that is why they don't. But in all reality you have to "push through" and move. It doesn't have to be fast or hard but movement increases lubrication around the joints which will reduce pain. Weight bearing activities (walking, body weight exercises etc.) are good for building muscle and increasing bone mass. All which will reduce joint pain.

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. Many of my clients complain of the pain as associated with the exercise they are performing. In actuality, the pain is caused by the weight applying pressure on the joints during the movements. Move more, lose more, less pain. If you are new to an exercise program, start slow. Build momentum as you build endurance and strength. It will take some time, be patient and be consistent.

Muscle Gains
Get stronger to give your joints better support. Even a little more strength makes a difference. Stronger muscles will help absorb some of the impact off your joints and help to keep you in proper body alignment. If you have joint problems, avoid quick, repetitive movements.

Posture
Stand and sit up straight to protect joints all the way from the neck down to your knees. To improve your posture perform weight bearing and resistance training exercise. Perform back and core strengthening exercises to improve balance.

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.

502 Fit Pass

502 Fit Pass