How to Love Your Joints

With Valentine’s Day on the horizon, it’s time to show your joints some love! While most of us tend to have a love-hate relationship when it comes to our joints, the more love and care you show them, the less pain and the more love you’ll get back.

And you likely know exactly what we’re talking about. You love what your joints allow you to do. You can move - and maybe even play with your kids. Yet, there’s a price you pay. The next day or hours later, your joints are stiff. Every time you go to stand up, you face varying degrees of discomfort. What gives? And what can you do about it?

In this article, we’ll dive into four ways you can keep your joints healthy and how you can show each joint a little more love.

4 Ways To Keep Your Joints Healthy

1. Focus on Weight Management

Your joints take a beating each and every day you’re alive. With time, your joints become worn down. This happens naturally. Yet, it tends to happen faster for those who are overweight or obese. This is because this excess weight places additional stress and pressure on your joints, especially the knees and hips.

As we age, we also naturally lose muscle mass. By maintaining a healthy weight and actively working toward maintaining muscle mass, specifically around your joints for support, you can lessen any joint pain and move with more ease. Weight gain does not have to be a natural consequence of age. You can control it through your actions.

2. Look Into Your Diet

Unfortunately, diet is an aspect that is frequently neglected, especially in regards to one’s joints. Yet, an abundance of pre-packaged and processed food items can quickly lead to widespread inflammation in the body and health and pain issues. By eating more whole foods and making meals at home, you can reduce inflammation within your body.

Further, you’ll want to focus on including a variety of nutrients in your diet. Calcium and vitamin D, in particular, support healthy bones. Calcium can be found in a wide variety of dairy products. Meanwhile, vitamin D is best obtained from the good ol’ sun!

Protein is another nutrient you’ll want to pay close attention to. Many individuals do not eat enough protein. Yet, protein is the building block of the body. It contributes to the regeneration of various tissues, including muscle tissue which supports your joints and skeletal system.

3. Move More & Move Smart!

Physical exercise is necessary for a healthy body and mind. Ensure you are getting regular physical activity, such as 30 minutes of walking each day. This can reduce joint stiffness and pain. Strength training is also another great way to support your joints. This type of exercise builds muscle and contributes to joint stability and movement.

Lastly, you should avoid high- impact activities, like running or jumping, to protect your joints, especially if you experience pain on a regular basis.

This last one might only apply to a select few of you. Smoking not only is detrimental to your overall health and wellness but also increases your risk of osteoporosis, bone fractures, bursitis, tendonitis, and arthritis. By quitting smoking, you can improve your joint health and your overall well-being.

How To Keep Each Joint in Good Condition

So, what can you do to keep your joints in tip-top shape? Here are a few simple exercises you can do for each joint to show it some love.

Your Shoulders

Shoulder impingement is a common injury that many individuals face. Sometimes, this injury can also lead to a frozen shoulder - where your joint literally becomes frozen in place. This easy exercise can help alleviate impingement and improve the mobility of your shoulder joint.

Begin by placing one hand on a table or stool.
Bend forward at your hips and allow your opposite arm to hang.
Gently swing your arm in circles or back and forth. This helps create space in the shoulder joint, preventing impingement and promoting circulation.
Do this for about 30 seconds to 1 minute on each side.

Your Hips

If you sit all day long, it’s likely you have tight and shortened hip flexors. This can lead to loads of problems, such as low back pain, muscle strains, and hip pain. Stretching these muscles can help!

Begin in a low lunge with your back knee on the floor. Place a pillow or towel underneath your knee for protection.
Gently lean forward into your bent knee while keeping your torso straight.
You should feel a stretch in the front of your hip.
Hold here for 20-30 seconds, then switch sides.

Your Knees

The hamstrings are a common muscle that becomes tight around the knee. In fact, the hamstrings are responsible for you being able to bend your knee back toward your buttocks in the first place. So, let’s try stretching this one out.

Sit on the edge of a stable chair.
Extend your right leg straight in front of you and plant your heel on the ground.
Gently lean forward into your right leg until you feel a stretch on the back of your right thigh.
Hold here for 20-30 seconds, then switch legs.

Your Wrists

Do you type at a computer all day? Let’s show your wrists a little love. Try this stretch on for size.

Hold your right arm out in front of you with your palm facing up.
Use your left hand to gently pull your right hand down.
You should feel a stretch here on your inner right wrist.
Hold for 20-30 seconds, then switch sides.

Remember, the more you love and care for your joints, the less pain you’ll experience! So, take some time and take care of your joints. They get you through a lot in life and they 100% deserve some attention.