We often start out with good intentions to get in better shape only to be sidelined with joint pain.
Often times we start a program
without taking the time to protect our joints.
It can be very discouraging to finally get the motivation to
start working out, set a goal to increase your workout intensity, or train to
enter a mini marathon only to end up on the couch with an ice bag, waiting to
hear back from the orthopedic doctor.
What can we do to get in shape or train for an event without
getting sidelined with joint pain?
The key is prevention.
It is much easier to prevent an
injury than to treat one, so here are a few tips to help protect your joints as
you become more active:
Lose the Extra
Weight:
Yes, that’s the whole reason you are wanting to be more active, to
lose weight, but if you are overweight to begin with, your joints are already
screaming at you.
I always recommend walking as the first weight loss activity
to start with and then slowly add in the activity of lifting weights.
You want to start off light and gradually, then over time add extra weight and reps.
Once your body gets use to the movement
of walking and light weight lifting then you can add in other exercises and
activities without the danger of injuring yourself as easily.
Swimming is also a great way to get exercise that is easy on the joints.
Don't worry if you can't swim laps right away. It can take time to build up your cardiovascular strength, too.
Don't worry if you can't swim laps right away. It can take time to build up your cardiovascular strength, too.
As with any exercise, begin where your level is and work up slowly.
Warm Up:
It’s a
good idea to warm up for 5-10 minutes at a slow to moderate pace and ease into
your activity.
Muscles and joints that are cold are more apt to be injured
under the stress of movement.
Stretch:
Now that
everything is warmed up, take a few minutes to stretch.
Light stretches done
after warm up helps prevent injuries and elastic muscles help to protect joints
better.
Also remember to stretch after your activity to help prevent tight
muscles and soreness.
Know Your Limits:
Some exercises are too hard on joints, especially if you have already suffered
an injury.
Know what is the proper form for the exercise you are doing and
modify it to your ability to do it safely.
There is no shame in not bending,
stretching or going at the same speed as other people are.
The idea is get stronger without injuring
yourself.
Ice Can Be Your
Friend:
With sore joints adding ice for 20 minutes can do a world of good
for pain and swelling.
See your doctor if swelling does not improve after ice
therapy.
Eat Right to Nourish
Your Joints:
Eating a healthy diet is good for your joints, because it
helps build strong bones and muscles.
For your bones, make sure you get enough
calcium every day.
You can do this by eating foods such as milk, yogurt,
broccoli, kale, figs, and fortified foods like soy or almond milk.
It is nearly impossible to get enough calcium from diet
alone so a good calcium supplement is crucial to good bone health.
This is the
one I recommend and unlike many store brands, it is easily broken down and
assimilated by the body:
I also recommend a good joint supplement. They are not all
created equal, so you will want to be sure to get the right one.
Here is the
one I use and it is awesome! JointHealth Supplement
Most people with mild joint pain feel better in a week after
starting it!
There you have it, a few tips to help you keep your joints
working smoothly.
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All my best,
Julie
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