If you’re suffering from a stiff neck, aching joints, sore fingers, aching hips, you’re not alone. You are just one of thousands who suffer from joint pain. Having healthy joints is vitally important to be comfortable every day, to move without wincing or pain. Joint pain may be due to age or because of nutrition deficiency. Your lifestyle or work habits also lead to joint pain. Most people work for hours on their computers, sitting without moving. This is one of the reasons why people suffer joint pain nowadays. Here are some tips to keep your in top shape:
Move frequently
Keep your joints healthy by moving frequently during the day. If you’re active, you will experience a reduction in stiff muscles. You should keep changing positions as you follow your everyday routine – when you’re reading, working, or watching TV. Take a break, get up from your chair or desk, take a walk around the house or work or outside. A few minutes at a time is more than enough to keep those joints healthy.
Exercise
Exercise can strengthen and protect your bones. Exercise also aids in weight loss which can reduce the pressure on the joints. Lunges, squats and weights help strengthen the quadriceps which lessens the strain on the knees. Walking helps to maintain bone density, whatever your age. Wearing shoes which are suitable for walking would be good for the joints as well as help in reducing weight.
Avoid running
Avoid running and high intensity exercises if you have joint pain. Running, high intensity exercises can damage your ligaments and joints, which may lead to pain, inflammation and ultimately arthritis.
Lose weight
If you have joint pain and you know that you’re overweight, it’s time to take steps to lose the extra weight. You could start on a diet, eating balanced meals and small portions coupled with proper exercise can help to lose weight, especially around the elbow, shoulder and knee. Your elbow, shoulder and knee joints would be relieved of some of the weight and stop paining as much as they used to.
Get enough vitamin D
Vitamin D helps in absorbing calcium and maintaining enough phosphate and calcium in the blood so that it does not get pulled out from the bone. It enables the growth of bone, building up and breaking down of bone. If there is a low level of vitamin D in your body, you may suffer from osteoporosis or osteomalacia, which can produce pain in your bones as your bones weaken. Vitamin D deficiency can cause muscle weakness, which can lead to fractures and falls as we get older. Sunlight is the best source of vitamin D, but in case of severe deficiency, you should contact your physician and take the vitamin D supplements he/ she suggests. Leafy vegetables like kale, broccoli are other good sources of calcium and vitamin D.
Get enough omega 3 fatty acids
Found in nuts, flaxseeds, and fatty fish, omega 3 fatty acids have anti-inflammatory benefits as well as bone formation and breaking down of bone. Omega 3 and omega 6 fatty acids improve bone density, particularly good for hip health. Eating salmon at least twice every week is advised by many physicians.
Wear proper shoes
To have good joint and bone health, proper shoes are important. Women who prefer wearing high-heeled shoes have 7-10 times more chances of developing joint problems. Experts suggest that heel should vary and wearing heels lesser than three inches in height are ideal for joint and bone health. Sports shoes should fit properly and have enough toe room and arch support. Some cushioning under the heel and ball areas of the feet is also required.
Correct posture
Having the correct posture is essential when protecting shoulders and joints. Having a good posture helps the body from neck onwards to the knee. Maintaining a straight posture will give you many benefits.
Stretching
Stretching is a good cure for joint pains. If you are doing any heavy exercises, don’t forget to stretch, or else you may have pull muscles or have injury to the joints.
Eating nutritious meals, light exercises and taking short breaks to walk during the day are simple things you could do to keep your joints in good shape.