😣 Stiff Joints? 😖
Do you feel stiff in your joints, or know someone that does?
As we age we naturally stiffen, which is why it is important to stay aware of our bodies so that we can identify the areas that might need more attention.
Today, I'd like to share six simple tips for healthier joints now, and as you age. From your daily routines, to the shoes you wear, several basic simple choices can save us a world of hurt later on.
Before we get started, if you missed last week’s blog on“New study debunks middle-age decline in metabolism: what that means for you!”, you can use this link, Here.
OK, ready to find out what my tips are for healthier joints?
😎 🤩 😎
JOG, WALK OR CYCLE TO AVOID REPLACEMENTS
People often think that running will damage their knees but over the past decade studies have shown how walking and jogging can actually be good for rebuilding the health of middle-age knees provided that injury prevention exercises are done beforehand.
Non-exercisers should not be scared of taking up walking or jogging, since research shows that there is no evidence of damaging joints further than what might be normally expected by middle age. In fact, exercise as a whole has been shown to improve bone quality in the knee by increasing blood supply and providing muscle strengthen definition, allowing the surfaces around the joint to move better.
Cycling can be very good for working the knees and hips with it’s simple, in-line motion. Building up to 30 minutes of movement on an exercise bike every other day can significantly help to reduce the destruction of our knee and hip joints.
Even though there are metal joints that can be surgically substituted, nothing quite compares to our own bone and cartilage. Rather than succumbing to surgery, look after your joints to begin with. Read more, Here.
WEAR TRAINER FOOTWEAR AS OFTEN AS POSSIBLE
When it comes to our feet and ankles, what we wear is really important. I’d love to persuade everyone to wear solid, broad soled trainers for everything.
If you need to wear a heel, try to offload your weight better with a lower heel or wedges, since the higher the heel the more pressure you put on the balls of the feet which are very prone to problems.
The optimal shoe is structured and lace up; if you have flat feet, you need arch support for stability and with high-arched feet you need a more neutral running shoe.
It is also important that we get the small muscles in our feet working regularly. You can look up toe yoga exercises on YouTube or while you are sitting, press your toes into the ground and hold for 10 seconds.
Many people have tight calf muscles, which puts more pressure on the balls of your feet when you're walking. To help, make sure to stretch your calf with a towel or exercise band looped under the ball of the foot and hold tight, keeping your knee straight and pointing your toes towards your nose.
MOVE EVERY 20 TO 30 MINUTES
Ideally during working hours, especially if you're seated for most of the day, try to move away from your work space every 20 to 30 minutes. Walk for a few minutes, make a phone call, or have a chat with a colleague.
By breaking our routine, we can become aware of our posture when we sit again and avoid the negative impact of prolong periods in one position. If your capacity for movement is limited, during the short breaks you can try some gentle shoulder rolls backwards and forwards, or simple seated spinal twist and side-bends, to a level you find comfortable.
If your job is active but involves repetitive movements or extended periods in one posture, explore movements in different directions during these breaks to give yourself balance.
Discomfort can often prompt the avoidance of movement for fear of causing harm, but waiting to be pain-free before gently exercising is a mistake, as it leads to slower healing, weakness and vulnerability.
Regular, gentle movement, should always be seen as part of the solution. Seek advice if you are unsure of what is safe for you.
AN EASY FLOW YOGA OR TAI CHI ROUTINE WILL SAVE A WORLD OF PAIN
Since nothing in the body is done in isolation, we must build strength across the body. Strength and conditioning programs are very helpful in engaging all of our muscles and joints, from Pilates to yoga, or lifting weights in the gym.
Find your starting point with the aim of building up to regularly move your joints in as full range of motion as possible, such a squatting to get your bottom as close to the ground as you can. Ultimately, if the cartilage surrounding our joints does not move enough, it won't get enough blood flow and it will dry out and crack. Read more, Here.
The earlier you can build a range of movement into your daily life, the better. If you are in your 20s and reading this, a simple regular yoga flow routine will save you a world of hurt later on.
LEAN ON YOUR ARMS TO HELP YOUR SHOULDERS
The shoulder is inherently the most unstable joint in the body and relies heavily on muscular structure to offer support and stability. We need to strengthen the muscles that move and rotate the shoulder by exercising our arms regularly and doing things that might seem a bit unnatural, such as weight-bearing with our upper arms.
By leaning on your desk while you're seated or leaning your body weight through your arms against the wall for 20 minutes per week, we can build our bone density in the shoulder and allow the joint to better align itself.
There is also a strong correlation between grip strength and shoulder strength. If you work on your grip, it will have a positive effect helping your shoulder strength. Squeezing your hand into a tight fist and then releasing to fan your fingers 10 to 15 times per day is a simple and effective exercise.
As we age we naturally stiffen, which is why it is so important to change your behavior if you are not exercising and become more aware of your body so that you can identify the areas that might need more attention.
DON’T BE AFRAID TO SLOUCH
There is no such thing as perfect posture. In fact, if you spend all day sitting with an upright, straight spine, it causes your back and core muscles to work hard which can eventually cause pain. It's like walking around with fist clenched all the time.
Since every body is different, there is no true neutral when it comes to posture. Instead, we should prioritize changing posture every 30 to 40 minutes when seated and encourage mobility in the spine. It is safe to slouch, since there is no evidence that it will cause harm when you move regularly.
Interestingly, when you sleep there is no perfect position to protect your spine: find what feels comfortable, since it is more important to get a good quality sleep for your overall health. I often find a pillow between your knees works well for most patients.
If you are experiencing pain, it is important to listen to your body but also to incorporate movement as soon as you can, since long periods of bedrest are ultimately what becomes most damaging for the spine.
THE BOTTOM LINE
“I figured my body always would be able to repair itself. I think all of us believe that - until you begin to age and get hit with deteriorating joints.”
“Just losing a couple pounds takes so much stress off your joints. Your body feels better.”
“Yoga can reduce the stress and impact in the joints while still being able to increase strength and flexibility, and it will pay dividends.”
“Keep asking if your joints are going to hold up.”
As we age we naturally stiffen, which is why it is important to stay aware of our bodies so that we can identify the areas that might need more attention.
From your daily routines, to the shoes you wear, several basic simple choices can save us a world of hurt later on. Try these tips:
Jog, walk or cycle for 30 mins every or every other day
Wear trainer footwear as often as possible
Move every 20-30 minutes
Try yoga, Pilates or tai chi for range of motion
Lean on your arms and do grip exercises for shoulder strength
Be aware of your posture
I hope you will utilize these six simple tips for healthier joints, no matter what age you are now. Regular, gentle movement, should always be seen as part of the solution. Seek advice if you are unsure of what is safe for you.
Make an appointment and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
I want to hear from you! Do your joints hurt? Did you find this newsletter helpful?
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