Healthy Joint Rules
A common barrier to exercise is joint pains and aches, and understandably so. People are often deterred from physical activity because they are afraid of injury or exacerbating an existing problem. In most cases, joint problems can actually be mitigated and improved through activity, but getting over the mental piece can be 90% of the battle. Below you will find tips and tricks to help with joint issues - they could make all the difference in your recovery and improved performance. As always, this blog assumes that you’ve been cleared for activity by your physician, this is not medical advice.
Physical components to consider when seeking to optimize joint performance:
Strength Training - It can seem counterintuitive, but the best way to improve joint performance and decrease pain is by using them. Strength training increases bone density as well as muscle growth. These two things together will have a large impact on joint maintenance and health.
Aside from strength training, walking (as fast as possible without pain), biking, swimming, and water aerobics are great ways to maintain joint health and mobility. They are low impact, yet still place resistance on the joints to keep them moving and lubricated.
Prioritizing mobility and flexibility will help keep range of motion as expansive as possible. This could be in addition to a great warmup and cooldown schedule, as joints tend to respond better to exercise when properly warmed before hard work.
Neuromuscular training is another great way to help with joint stabilization and strength. This type of training is designed to strengthen the joint, as well as increase the individual’s awareness of the movement.
Being sure to reach 10,000 steps per day is another way to promote joint health. The more you move, the more lubricated the joints will be. They tend to get stiff following long periods of rest. Along with this, something else you should pay attention to is posture, as it can impact how your joints function.
Dietary components to consider for joint health:
Maintaining a healthy weight is probably the most important factor in maintaining healthy joints. The more weight the joints have to carry, the more stressed they will be.
Clean eating is another important piece of the puzzle, and not only because it’ll help maintain a healthy weight. Certain types of food are beneficial for joint health - lean proteins help to support the muscle mass surrounding the joints, dairy provides calcium and vitamin D, which is great for bone health, fatty fish like mackerel and salmon provide omega 3 fatty acids which can help prevent or attenuate arthritis by reducing inflammation (which veggies and nuts also do). Eating whole foods and less of the processed stuff will keep your body at a better homeostatic state than the junk people are so used to eating. If you think your eating habits are working against you, consider trying an anti-inflammatory diet.
Collagen. I wish I could star and highlight this one over and over again, because I swear by and believe in it so much. I am biased and love Vital Proteins collagen because I have personally seen such a difference in my performance and pain levels since I started. It can take about 6 months to see big changes once you start using it regularly, but now that I’ve seen the light, I’ll never go back.
The truth is, figuring out the best fitness and nutrition for a healthy, balanced lifestyle can be tough. Throw curve balls in there (like joint problems) and it can seem almost impossible. The aforementioned tips on promoting joint health are easy to implement without too much disruption to your every day life, and they will make a huge difference in the long run. Start small with one change per week or every couple weeks, and once you’ve got the hang of it, keep going until you implement them all and see incredible results.
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