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For the most part, we don't even think about our joints until they have a problem, especially if they become swollen or painful.
This is often the case, especially when it comes to exercise. It's easy to assume that many of us exercise to keep our muscles strong and our cardiovascular systems fit, but we also need to protect our joints. A study conducted by Harvard Medical School concluded that increased physical activity can protect your joints and help you stay independent longer as you age. 1
Our joints, such as our elbows, knees, ankles, hips, wrists, and neck, are the connecting points between our bones. They are held together by a complex combination of ligaments, cartilage, and shock-absorbing muscles.
Protecting your joints when playing sports
We all know the difference between muscle soreness from returning to a workout and the pain we feel when we've injured a joint. Muscle soreness (not a strain) is temporary, whereas joint pain can be ongoing.
Think about all the things our joints do to allow us to reach, twist, bend, turn, stretch, climb, walk, and even sit! It's crucial to protect our joints when exercising. Joint pain is one of the main reasons why normally active people stop exercising.
When it comes to sports, there are common causes of joint injuries. One of the most common causes is overdoing it, too quickly. Perhaps it's the first nice day in a while, and you're heading out for a long bike ride. While cycling is relatively easy on the joints, a long ride after several weeks or months of not cycling could damage your overworked joints.
Take it easy
As tempting as it may be to start exercising again or frantically start a new activity, take it easy!
For some of us, repetition can be boring, but for many, doing the same exercise feels reassuring and familiar. However, this repetition can be taxing on the joints. As in all aspects of life, variety is key.
There's no single exercise or activity that will strengthen and protect your joints. It takes a varied exercise routine and mobility exercises to avoid overstressing any one joint.
Strengthening your muscles with weights, mobilizing your joints with cardiovascular activity, and stretching after exercise should all be part of your health and fitness program, and it's even more important for your joints.
Take it slow, but move
Beyond exercise, joints need to be healthy for functional movement. We've all, at one point or another, slept very soundly without turning, resulting in shoulder or neck stiffness when we wake up the next morning. Or perhaps we've spent too long at the computer at work without getting up to walk around and stretch. While these aren't necessarily examples of joint damage, they highlight the importance of moving our joints throughout the day (and night). The Arthritis Foundation advises taking a standing break every 30 minutes if possible and taking time to do some simple stretches throughout the day. 2
Protect your joints with these tips
Make sure you're wearing the right shoes and using the right equipment. If you cycle, go to a reputable cycling shop: they'll take your measurements to determine the right bike size for you. If you run, a running shoe store can analyze your stride and foot movement to determine the best shoe for you. This is where working out with a group of people or consulting a personal trainer is very helpful. Proper body alignment is essential to protect your joints.
Other exercises that protect your joints include squats and push-ups/pull-ups. Squats help strengthen the muscles that protect your ankles, knees, and hips.
Free yourself from the feeling of heaviness and impact by diving into a pool. Swimming is a stimulating sport that causes very few joint injuries, as the joints experience much less impact. But beyond swimming, water walking and water aerobics allow you to work on your cardio while being good for your joints.
Push-ups and pull-ups are excellent exercises for your joints because they help strengthen the muscles in your arms, including your wrists and elbows, as well as your shoulders and neck. As mentioned above, when performing any exercise, pay attention to your posture to avoid putting excessive stress on your joints or injuring them.
The most important tip of all for your joint health
Above all, remember to give yourself a break. This is extremely important for the health of your joints. Just as your body needs to move, it also needs rest and recovery to achieve your fitness goals. Stretching and resting benefit our entire body. It's a way to slow down and give your body time to absorb the benefits of exercise and heal from any tension it may have caused.