Your joints do a lot of work and that’s never more obvious than when they’re not in the best shape. Whether or not you’re dealing with a chronic condition that affects your joints, it’s always a good idea to keep your joints healthy. With just a few tweaks to your routine, you can manage those painful, swollen joints.
1. It Helps To Move
Being physically active has been shown to reduce joint stiffness and pain. To ensure that you’re not damaging your joints, choose low-impact exercises and warm up before you start moving. Experts recommend staying away from jarring exercises like running. Swimming, walking, cycling, and yoga are usually good options.
2. Strengthen Your Bones
Strong bones help you to remain active and are less likely to sustain damage. Adding dairy products and green leafy vegetables like spinach, kale, and broccoli to your diet can help with that. These foods are great sources of calcium and Vitamin D, which are essential to healthy bones.
3. Work On Your Flexibility
Another thing that reduces your joint pain and stiffness is increasing your flexibility. While there are a few stretching exercises you can do on your own, you can also work with a trainer to find the best activities to increase your range of motion over time. Ideally, three times per week will give excellent results.
You May Also Like
4. Don’t Stretch Before An Exercise Routine
It might be tempting to do some stretching before an exercise routine but studies show that it’s a bad idea. Stretching before an activity can actually cause harm if it’s not treated like an exercise. You should warm up before your stretches so you’re not doing them with cold muscles.
RELATED: Joint Pain? Tips For Exercising the Pain Away Without Going Overboard
5. Build Those Muscles
While you strengthen your bones, don’t forget about your muscles. Strong muscles give your joints the daily support they need. To achieve this strength, consider working with a trainer so you know the right weights to use and exercises to do.
6. Put Your Core To Work
Having a strong back and abdominal muscles can do wonders for your joints because you’re not putting too much pressure on them. If you’re not interested in repetitive abdominal exercises, yoga and pilates are more interesting options.
7. Don’t Overdo It
There’s definitely a thing such as too much exercise. While you may experience some discomfort after working out, pain or swelling 48 hours after an activity is a sure sign that you pushed your body too far. If this happens, make sure to rest and allow your body to heal.
8. Eat The Right Foods
Studies show that the right diet can help to keep joints healthy as well as reduce pain and swelling. Fish that are high in omega-3 fatty acids like salmon and mackerel are good choices for you. Vitamin C has also been shown to reduce the effects of chronic illnesses like arthritis so look for some citrus fruits as well.
9. Don’t Neglect Your Posture
Poor posture has a negative effect on all the joints from your neck to your knees. Apart from sitting upright whenever possible, taking brisk walks and going for a swim can help improve your posture.
10. Lift Things Carefully
Putting too much weight on your joints can wear them down. That’s why you need to pay attention to how you lift things and how heavy they are. Ideally, you should rely on your strong muscles to do the work.
11. Don’t Ignore Your Pain
Even if you’ve gotten used to chronic pain, it doesn’t mean you should ignore it. Take the time to rest and ice the joint to reduce swelling. Persistent pain means you need to see your doctor.
12. Your Shoe Choice Matters
Your shoes need to be supportive and flexible. Look for a rubber sole and shoes that give your toes room to move around. If you want a little height, don’t go over an inch as higher heels put stress on your feet.
13. Ditch Those Cigarettes
Smoking has been shown to reduce bone mass, leaving you more open to fractures. If you smoke, it’s best to kick the habit as soon as possible. Talk to the doctor about your options for quitting successfully.
14. Caffeine Isn’t Your Friend
Caffeine can also weaken your bones so doctors suggest sticking to only one cup of coffee per day.
15. Choose Supplements Wisely
It’s usually best to get the nutrients you need from your diet. Since that’s not always easy, supplements can fill that gap. However, talk to your doctor first before starting anything new.
Of course, these tips won’t replace a medical regimen if you have a chronic illness. While taking care of your joints is essential, you must also ensure that your illness is managed well. In cases where you have prolonged pain or swelling, it’s best to talk to your doctor so they can assess you.
