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10 Useful Tips How to Strengthen and Maintain Healthy Joints

6. Strengthen Muscles around Joints

You can strengthen your muscles around the joints, and with that, you will keep your joints in good condition. By having strong muscles in your hands and legs that can help and reduce the pressure and the stress on your joints.

It can also provide better support for your joints. You can reduce the risk of knee osteoarthritis with strong thigh muscles.

In 2012, in the Sports Health, there was a published study that notes that people that have knee osteoarthritis experience muscle impairments. These muscle impairments need therapy, and they affect the physical function.

You are less likely to get injured or fall if you have strong back muscles and abs. The back muscles and the abs help you with your balance.

You can build up your legs muscles with exercises like weight-training.

Also, make sure to add in your routine strengthening exercises for your core (hip, back and abdominal). You can try yoga or pilates.

Bear in mind to do resistance exercises and strength training every other day. That will give time to your muscles to recover.

7. Maintain Good Posture

Posture is the position of your body you maintain while lying down, sitting or standing.

With good posture, there is a small amount of strain on the ligaments and muscles when you perform some activity or simply move.

While poor posture can cause joint stiffness, achy, tight muscles in your legs, arms, neck and back and also a pain in the future.

In2014, the Journal of Physical Therapy Science published a study which notes that sitting with legs crossed for 3 hours and more on a daily basis can lead to forward head posture, lateral pelvic tilt and shoulder inclination. The factors mentioned above can lead to changes and pain in the joints.

Maintain the right posture when you exercise, walk or sit. This thing should be learned since childhood. But it is never too late.

Good posture is common advice that doctors give in case of joint pain.

In 2000, the BMJ published a study that notes that resting postures and instinctive sleeping help with the treatment of joint and low back pain.

8. Change Positions

Always remember to change the position. To sit and stand in the same position is dreadful for the joints. Make sure not to stand or sit for more than 1 hour at a time. Remember, to change your position. That is the so called golden rule for healthy joints.

Change your position frequently, so your joints won’t feel stiff.

Your body itself will tell you when it is time to change your position; you just need to listen to it. People that sit and stand in their job usually ignore the pain and continue with their work.

Remember this and next time you are in front of your computer, take a break every second hour and maybe walk around for ten minutes. In order to have healthy joints change your position every time you watch TV, read a book or work.

9. Wear the Right Shoes

To have proper footwear i.e. right shoes is crucial for the health of your bones and joints. Walking in shoes that you find uncomfortable can damage your joints.

It is also bad for the ligaments, muscles, and joints in your feet, hips, legs and back. Bad shoes can cause knee joint problems.

In 2010, in the Arthritis Care Research, there was a study published that points out that footwear has an effect on the knee loads during walking and with knee osteoarthritis.

Wear solid shoes with ankle support and textured sole.

Avoid wearing high heels for long period of time. You can wear instead lower heel or flat shoes. Lower heel is considered to be the one that is less than 3 inches.

Every six to eight months change your shoes to maintain healthy joints.

Consult a podiatrist that can help you to choose the proper footwear according to your health status and body type.

10. Feed Your Bones and Joints

Improve your diet and that for sure can help to strengthen and keep healthy joints.

For healthy and strong joints eat food high in calcium, vitamin K, and C, potassium, dietary protein, omega-3 fatty acids, and magnesium.

Calcium can help to prevent bone-related problems and also osteoporosis. Consume leafy green vegetables such as Swiss chard, broccoli, Brussels sprouts, kale, beet greens, kale, mustard greens and collard greens to boost your calcium.

Vitamin K can boost the bone density. You can find vitamin K in eggs, leafy greens, cheese, and meat.

Vitamin C helps with the proper development of the bone and with the formation of the collagen. Vegetables and fruits that are rich in vitamin C are cantaloupes, papaya, kiwi, bell peppers, oranges, broccoli, pineapple, strawberries, and Brussels sprouts.

To increase bone density and to fight bone-related problems make sure to consume food abundant in magnesium, potassium, phosphorus and zinc.

The dietary protein is found in beans, meats and dairy products. The dietary protein improves the bone metabolism and the calcium retention.

Omega-3 fatty acids are good and can improve tour bone mineral density. These fatty acids are found in fatty fish and some seeds and nuts like flax seeds and walnuts.

Another thing you can do in order to prevent inflammation that causes joint pain include inflammation-fighting food. Foods that fight inflammation are fruits, green leafy vegetables, turmeric, garlic, whole grains, almonds, and onion.

Additional Tips That Might Help You Keep Healthy Joints

  • Consult your doctor, if you feel pain in your joints.
  • Choose an exercise that will correspond to your flexibility and the endurance level of your joints.
  • To keep your healthy joints, maintain your sports gear if you play sport. Old, torn or worn-out gear can lead to injury.
  • Wear proper braces to protect your elbows, knees, and ankles if you play sports.
  • You can run a marathon just make sure to have proper training before.
  • Consult a doctor if you consider taking supplements, your doctor will help you to make the right choice.
  • Keep your feet flat when you stretch to avoid twisting the knees.
  • When you jump, remember to land with bent knees and that way you can reduce the jarring impact on your joints, bones, and muscles.
  • Take time to rest after you exercise or do some kind of sport. That allows your joint and muscles to start to repair.
  • Drink a lot of water.
  • Avoid processed foods, aerated drinks, and white sugar.
  • If you have joint pain, apply ice pack on the joints to prevent swelling.
  • Don’t force babies to walk too early. Allow their joint and bones to develop before they start to walk properly.

Via:  Top10HomeRemedies | WebMD | Arthritis 

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