Updated: Feb 23
Hi Friends of Oompf, it's Alvan here. Today we will be talking about the importance of taking care of our joints and how.
Your joints are the areas between your bones that permit you to bend or move your elbows, knees, neck, hips and evening your fingers. As we age, some of us may experience bone density decline also known as osteoporosis. Similar to our bones, our joints can also begin to wear out and cause conditions like osteoarthritis, a degenerative joint condition that generally affects the older generation of 60 years old and above.
Another cause of joint pain may result from overuse of a particular point throughout your life. For example, if you've done alot of running or love to run long distances, you may experience runner's knee which is a dull pain at the back of your kneecap. However despite its name, any activity that repeatedly stresses the knee joint can cause the disorder. This can include walking, skiing, biking, jumping, cycling, and playing soccer.
Your joints are essential for basic movements such as walking, sitting and even reaching for an item and if your joints are badly worn down you will find that even performing these simple activities can be close to impossible.
How do you take care of your joints then?
1. Maintain a healthy weight range
Research has shown that for an extra pound you gain, four times the amount of stress is placed on your knees. This is why a person who is overweight has a higher risk of developing osteoarthritis and needing to get knee replacement surgery. When you lose weight or maintain a healthy weight range, pressure on your joints get reduced tremendously.
2. Stay active by exercising and stretching
A lack of movement or a sedentary lifestyle will only further contribute to more pain and stiffness throughout your body. Not only does exercise strengthen your bones, but it strengthens the muscles surrounding your joints which can help in absorbing impact that normally goes through your joint when you move around during the day.
3. Correct any muscular imbalances and fix your form
Sometimes, joint pains may not necessarily result from the joint itself but rather from muscular imbalances. Let's use the IT band syndrome as an example. IT band syndrome (ITBS) is a common knee injury caused by an overuse and repetitive flexion and extension of the knee. Commonly noticed in runners and cyclists, it causes tightness or pain on the outside of the knee and may sometimes even lead to hip pain. The condition is often a result of muscular imbalance and could also be due to poor form, insufficient rest time between sets or overstraining yourself. Hence, if you notice pain in your knee joints or any other joints in general, stop to check if you are exercising with proper form and technique. You should also seek a physiotherapist if you suspect your pain is caused by a muscular issue or previous injury.
4. Take Supplements
Taking supplements such as calcium, vitamin D and collagen can also help in the health of your joints.
Vitamin D- is a nutrient that helps regulate the amount of calcium in the body. This vitamin is crucial for bone health. A deficiency of vitamin D causes bones to soften and become weak.
Collagen- The amount of collagen in your body decreases as you age, hence taking collagen will help to maintain the integrity of your cartilage. Collagen also carries other various benefits such as improving skin health, prevent bone loss, boost muscle mass and can even promote heart health.
Calcium- is the nutrient closely tied to bone and joint health and helps to keep them strong.
However, always remember to consult a doctor before consuming or purchasing any new supplements.
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