Obesity, the wrong type of physical activity, advanced age, poor diet or simply a natural tendency to weak joints are the main causes of problems in these areas of the body. The following 10 ways will make you forget about joint problems forever.
- If we have problems with the joints, we must not overload them. So let’s choose sports in which the emphasis is not on the knees, such as swimming, Nordic walking, yoga, Pilates. Let’s limit weight lifting, cycling or running.
- Obesity is one of the greatest threats to joint health, so it is worth taking care of a healthy weight. When we are overweight, we don’t need to do joint-intensive sports to have problems with our knees – they have to support the entire weight of our body. That’s why it’s worth starting a diet and introducing some exercise into your daily activities. The safe rate of weight loss is 0,5 – 1 kg per week. It is worth strengthening the joints with dietary supplements. Those with substances that moisturize joints, such as collagen or hyaluronic acid, will work well.
- In order for the joints to be strong and healthy, the diet must not lack protein. So let’s often reach for dairy products, meat and legumes.
- For proper hydration of the joints, we also need good quality fats and fatty acids, such as Omega-3 and Omega-6. We find them in fatty sea fish, avocado, nuts and olive oil.
- each physical activity it is worth starting and ending with a few minutes of warm-up. Otherwise, instead of helping the joints, we can irritate them.
- Having problems with the joints, you must not ignore the signals that the body sends us. Pain, burning or numbness in the joints is a sign that you should immediately stop the activity and if the pain persists – go to the doctor.
- If we run, do Nordic walking or walk, it is worth investing in good sports shoes. It reduces the pressure that the body exerts on the knees and transfers some of the load to different parts of the feet. Such shoes can cost up to several hundred zlotys, but ordinary sneakers can cause further joint problems.
- If your joints hurt, it is worth giving up the stairs and climbing up. These two activities are the most damaging to our joints.
- Natural ground is the best and cheapest prevention of joint pain. Running on the asphalt puts a strain on the joints and tires the muscles, while walking and running on the sand, forest or meadow are gentler on them. They relieve the joints and allow you to exercise your foot.