10 Healthy Ways to Prevent Joint Pain
It’s never too early to start taking steps to prevent joint pain. Many people associate joint pain with getting older, and while age is certainly a factor, joint pain can affect anyone.
The following are 10 healthy ways to prevent joint pain.
- Maintain a healthy weight. Every 10 pounds of weight you carry places the equivalent of 40 pounds of pressure on your joints. Maintaining a healthy weight for your frame will reduce the strain on your hips, knees and ankles.
- Stay active. Exercise has been shown to ease joint pain, including arthritis pain. Low-impact activities can help your joints move more freely, as well as help to build the muscles that support your bones. Some examples of low-impact activities include walking, swimming and rowing. The Office of Disease Prevention and Health Promotion, along with other authorities, recommend that healthy adults get a minimum of 150 minutes of moderate intensity physical activity each week, including strengthening exercises.
- Lift some weights. Weight-bearing exercises can help people of all ages to build stronger bones and prevent joint pain. Studies have shown that weight-bearing exercises increase bone mass density in children and adults, including older adults.
- Warm up and cool down. Warming up before physical activity is important in order to decrease the risk of injury. Your warm up should consist of a few minutes of aerobic activity and some light stretching. After your workout, you should stretch again to help prevent stiffness and pain.
- Wear protective gear. Always wear the right protective equipment when participating in physical activity, such as knee pads when skating. If you already suffer from joint issues, wear a brace for extra support.
- Take care of your bones. Getting enough calcium will go a long way in helping to keep your joints healthy and preventing joint pain. You can do this by adding more dairy to your diet, along with dark leafy greens, which are also excellent sources of calcium. A calcium supplement with vitamin D may be a good idea as well.
- Take it easy. If you feel pain in your joints, take a break and give your joints some time to rest. Avoid activities that are causing you joint pain and speak a doctor to form a preventative and proactive plan for your pain.
- Wear appropriate shoes. Footwear really is important when it comes to joint health. The key is to find shoes that offer enough flexibility to move with your feet and speak to a professional about getting the right support for any issues that you may have, such as osteoarthritis. Your shoes should help keep your feet steady and help you avoid rolling your foot or ankle and prevent knee twisting.
- Carry loads with caution. Carrying heavy loads can put a lot of strain on your shoulders and other joints. You may be able to prevent joint pain by using your larger muscles to support the weight of heavy bags and other items. Avoid overloading your purse, bags and backpacks, as carrying too much weight can place unnecessary strain on your shoulders, hips and knees.
- Get the right nutrients. Certain foods have been shown to have an anti-inflammatory effect and help rebuild cartilage and improve joint health. A diet that includes foods rich in omega-3 and vitamin C can help keep your joints healthy and prevent joint pain, along with other health benefits.
If you experience joint pain even after taking all the necessary precautions, it is important to see your doctor to rule out injury or medical conditions that may be responsible for your symptoms. Regenerative therapies can stimulate and optimize your body’s ability to heal chronic conditions that could be causing your joint pain. To find out more, visit our regenerative medicine page or call us directly.