8 ways to keep your joints healthy
- Keep moving - Most people are afraid to put the joints through their full range of motion - they're built for it!
- Protect the joint - pay attention to pain and avoid activities that are more than a 5/10 pain threshold, don't overdo it (rest/activity ration), have the correct mechanics (a good physio will help with this), have an assistive device if needed (brace, tape).
- Maintain your ideal weight - every 1kg extra is 4kg per step on your knee joint!
- Low-impact exercise - swimming, the cross trainer or rower and many social sports - walking/cycling/golf
- Strengthen the muscles around the joints through resistance training - take the load away from the bones and cartilage.
- Range of Motion Exercise - Tai Chi, Pilates, Yoga, stretching (no static-stretch on cold muscles - instead do a dynamic warm up)
- Anti-inflammatory diet - Omega 3's - Nuts (particularly Walnuts), Seeds, Avocadoes, Salmon, Green Leafy Vegetables, Extra Virgin Olive Oil, Fish Oil
- Vitamin D and Calcium - Vitamin D is needed for absorption of calcium and comes from the sun (the best spot for absorption is actually your wrists) - 20mins/day and calcium can be found in dark green leafy vegetables, nuts, cheese, yoghurt.
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