A joint is the point where two or more bones are connected to each other. They ensure that you can make smooth movements. Healthy people generally consider working joints to be self-evident, but they can be affected by illness or old age. Being nice to your joints is always important, but that certainly applies when they are painful.
1. Keep moving
The more you move , the less stiff your joints will be. Care while reading, watching television and working that you often change position. Take short breaks and move! For your joints very strong ‘use it or lose it’ applies: if you use them little, any complaints will get worse.
2. Protect your joints
A fall or injury can cause considerable damage to your joints. Wear elbow and kneepads for sports like skating. Do you already suffer from your joints ? Then choose a brace while exercising.
3. Go for a healthy weight
If you are overweight, your joints have to work harder. With painful joints it can certainly help to lose a few pounds . Every little bit helps: the load on your knees, hips and back quickly decreases.
4. Sport at low intensity
Walking, cycling, swimming. They are all sports that are good for the joints. If you move at high intensity or shocking, the risk of joint injuries increases. Light strength training is also important: this allows you to strengthen the muscles around your joints. Do you already have arthritis ? Then consult a doctor or physiotherapist first.
5. Strengthen your core
Strong abdominal and back muscles are important for good stability . The more stability you have, the smaller the chance of damage to your joints as a result of a fall. It is therefore important to add core training to your weekly work out.
6. Eat fish
Omega-3 fatty acids from fatty fish such as salmon and mackerel can help keep your joints healthy. This reduces inflammation that can cause joint pain and sensitivity. If you do not like fish, you can also take fish oil capsules. Some people also benefit from glucosamine .
7. Ensure good posture
Standing upright, sitting nicely, a good posture protects all your joints. From the neck to your knees. So make sure your workplace is properly adjusted. You can improve your posture with walking and swimming . When walking in a race, your muscles need to work harder to stay upright.
Think if you are standing on an imaginary string that you pull upright from the top of your head. Ears, shoulders, hips, knees and ankles should be in a straight line. In this way your muscles and bones ensure that there is as little tension as possible on your joints.
8. Cool painful joints
Ice is a natural painkiller. Especially with joint complaints and hot swollen joints, ice can provide a solution. It reduces any swelling if you start it as soon as possible. You can repeat the cooling with ice every half hour, but do not cool for more than 15 to 30 minutes in a row. If you do not have a cold pack or ice cream, keep your joints under the cold tap or use a pack of vegetables from the freezer.
9. Relax regularly
A nice warm bath or a shower can do wonders for your joints. The same applies to a massage. Massaging is of course the best, but you can also pamper your joints. Some people recover from an (infrared) sauna.