Many people suffer from joint problems as part of their health issues.
Most of these issues involve one’s weight, posture, and amount of physical activity.
Other common causes of joint problems include diseases like osteoarthritis, which may develop gradually when one reaches middle age.
Gout is also a perennial, painful problem characterized by severe swelling, especially in one’s big toe.
No matter the cause or diagnosis, it is still important to prevent joint pain and, for worse cases, at least manage them and maintain a healthy lifestyle.
Read on to know how you can try to have pain free knee joints.
The Importance of Having Healthy Joints
Before looking at the things one can do to have healthy joints, it is crucial to know why healthy joints matter.
When one has healthy joints, physical activity and exercises are not too challenging, and one can run, jump, walk, and play sports freely.
Also, by having healthy joints, one secures healthy cartilage, which prevents bones from rubbing against each other.
This, in turn, helps one avoid illnesses like arthritis (which can affect younger people, too).
Things You Can Do to Have Healthy Joints
Below are some tips you can consider in order to have healthy joints.
1. Try to lead an active lifestyle.
One of the best ways to have healthy joints is to keep moving.
After all, a cardinal rule in health is that the more one moves, the less one becomes ill and stiff.
Especially at a time when working from home prevents people from doing their usual activities, it is crucial that people deliberately take breaks from merely sitting down and doing something to be active.
Just note that when you plan to engage in more movements and sports, you should be wearing protective gear, especially for your joints.
Try not to do so many things all at once; taking it slowly also helps your joints ease in the activity.
2. Try to maintain a healthy level of weight.
Lest this comes across as body shaming, it isn’t: Science says it is better to lose a few pounds than to keep gaining them over time.
Putting on too much weight can add strain on various parts of the body, such as the back, knees, and hips.
According to the Arthritis Foundation, for every extra pound of weight on the human body, the pressure on the joints increases by four pounds.
The goal is to limit this stress on joints and prevent the potential of having joint damage.
This is not a recommendation not to eat anymore or go on extreme diets.
An advisable thing to do is to ask a doctor how one can get started on a journey of easing pressure off the knees (if needed); otherwise, if you’re in good shape, then chances are you get to enjoy healthy joints.
3. Try to choose low-impact activities for exercise.
If you think you’re a candidate for people who need to protect their joints more than the average person, include strength training, bicycling, walking, and swimming.
It is better to have exercises that minimize the pounding of your joints.
These exercises still give your joints better support.
If you’re in need of professional advice, a certified trainer or a physical therapist can help you – especially if you already present some joint problems.
Another example is yoga, which is believed to be a good way to have healthy joints and even help manage arthritis (for those who already have the disease).
Not only does yoga encourage physical activity, but it also has a stress management component, too – which may be helpful, especially for those dealing with pain.
4. Try to employ proper posture all the time.
Another way to prevent added pressure on one’s joints and risks of injury is having proper posture.
One can be conscious of one’s posture while performing tasks like standing and sitting and being careful whenever one lifts heavy things.
5. Try to eat a healthy diet.
Related to the goal of losing a few pounds (in the context of joint health), eating right is a good way to have healthy joints.
One can start by having more lean proteins, which help build stronger muscles.
Bones also benefit from foods rich in Vitamin D and calcium, such as dairy products.
Foods that contain omega-3 fatty acids, which include fish like mackerel and salmon, also help reduce joint inflammation.
The Bottom Line
At the end of the day, how you take care of your joints depends on you.
Even if you are physically fit, but you opt to overdo your exercise, you might still end up having injured joints.
Even the small things such as hanging your bags on your arms instead of placing them on your hands go a long way.
Remember to let your bigger muscles share more of the weight and support your joints.
Good luck, and take care of your joints just as it is vital to take care of your entire body!