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Thursday, June 18, 2009

Protect Your Joints Today for a Pain Free Future

No matter your age or activity level, it’s never too early to learn how to protect your joints.    Aside from helping to prevent Osteoarthritis, the most common form of arthritis, taking action to protect your joints now can help to eliminate the possibility of injury and pain in the future.

It was once thought that Osteoarthritis affected only the elderly. Now research proves that even young, healthy and active are at risk. Aside from age, there are many factors that increase an individual’s chances of getting Osteoarthritis or becoming injured including genetics, obesity, injury, overuse and musculoskeletal defects. The good news is that there are simple, effective steps you can take to help prevent arthritis and lower your risk of injury.

1. Maintain a healthy weight. Your joints must be able to handle the stress of daily life and the more you weigh, the harder they have to work to support your body. By stabilizing your blood sugar and working out to keep your weight in a healthy range, you can lessen the load and stress on your joints. Many of our clients who begin to follow a healthy lifestyle and lower their weight find that they have less back, hip and knee pain.

2. Don’t overdo it. Whether it’s activity at the gym or at home, it’s critical for the health of your joints to give your body a rest and allow your body to fully recover. Not only will you benefit your joints, you’ll also see improved results in your physique. Remember over training or abusing your body hinders any muscle growth and weakens the joints.

3. Get moving. On the other hand, if you are sedentary, the lack of exercise can be just as harmful.    A good combination of resistance training and cardiovascular exercise can help to strengthen the muscles surrounding your joints and help to prevent cartilage damage. For more information on a well balanced routine, see your Exercise Tab inside your program. We also recommend that if you are new to exercising or haven’t trained in awhile, you should consider working with a physical therapist or certified personal trainer to develop a routine that helps to protect your joints and correct any muscular imbalances.    And don’t forget that you should avoid sitting in one position for too long. For instance, if you have a desk job, make it a point to stand up, stretch or take a quick walk around the office every 20-30 minutes or so to increase blood flow and keep the muscles that surround the joints from getting too tight.

4. Avoid jumping in with both feet. Trying a new and strenuous activity for the first time can cause major stress on your joints if your body isn’t prepared for it. If you have an interest in running a marathon or taking an advanced weight training class, it’s critical that you work your way up to it by slowly pacing yourself and training properly for the event.   A physical therapist or personal trainer who understands your goals and physical limitations can help prepare you for that big event while protecting your joints.

5. Watch your posture. Over time, poor posture can lead to major imbalances and pain in your back, hips and knees. Working with a physical therapist or personal trainer to correct your posture can help to prevent these imbalances and keep joints healthy.

6. Take care of those muscles. When your muscles become overly tight from repetitive movements or even a desk job where you sit for extended periods of time, you are at a higher risk for joint pain and injury. Make sure to take the time to stretch adequately before and after exercise. Even a 10 minute stretch in the morning after a hot shower can help to ease pain and stiffness later in the day. Regular massage therapy with a trained professional can also help to loosen and stretch any tight muscles.

7. Talk to your Doctor about the right supplements to take.    Though it is still a fairly subjective topic, there are many supplements available today that may help to ease pain, if taken correctly. Omega 3 Fatty Acids can help to reduce inflammation in the body.    Glucosamine Chondroitin may help to alleviate joint pain and stiffness. It is important to speak to a health professional such as your doctor before taking any supplements.

Thursday, June 18, 2009 4:41:19 PM UTC

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