Getting physical: 6 ways to protect your joints from pain or injury
Moving is an incredible cure for so many physical and psychological ailments. It is imperative we move, but it’s also important that we move correctly to avoid pain and/or injury.
In the world of ergonomics, there is a saying. ‘The perfect position is the next position’. Meaning, always change the position your body is in to avoid adaptations that put your joints out of alignment.
Sitting, for example usually results in rounded shoulders and a low back. Excessive or prolonged time in these positions alters limb mechanics and corresponding joint positions. When we move dynamically, those joints don’t magically return to their optimal position, they remain out of alignment and these small imbalances increase the wear and tear on the joint structures.
What can we do to reduce the risk of joint degeneration?
- Move-in all directions regularly. For example, if you are a runner and do so multiple times weekly, you need to perform some movements that ‘undo’ the mechanics of running so your body does not get pulled out of balance.
- Avoid getting stuck in any one position for too long. In our society, most of us are desk-bound which means sitting way more than we should. That’s a problem waiting to happen for our joints. Work from all sorts of different positions during the day. Standing, sitting, lying, etc. Just keep changing and avoid joints getting ‘stuck’ in certain positions.
- Hydrate, hydrate, hydrate. Yes, you’ve heard it over and over, but it works. Consuming ample amounts of water helps keep our joints hydrated and reduces the risk of damage. Sugary beverages don’t count as they add inflammation to the body.
- Eat a low inflammation Diet. When we perform a dynamic Exercise like tennis, for example, it naturally inflames the body. This is good inflammation. If we eat an inflammatory diet, however, we are not allowing the exercise inflammation to recover. We’re putting nutrition inflammation on top of exercise inflammation and that sets us up for problems.
- Stay strong. This is probably the most important strategy of them all. If your muscles weaken, they allow for more joint movement for the same given activity. This may mean the range of motion can exceed ‘strong’ ranges and put the joints, tendons, ligaments, and muscles in vulnerable positions. Weakness may also allow the joint to move in ways it shouldn’t, thereby increasing the risk of acute injury.
- Supplement when necessary. Our diets are not perfect. Sometimes we need to supplement with products that promote better Health. For joints, an example is a collagen supplement.
It’s never too soon (or too late) to start practicing good joint habits
Typically, people complain of joint pain as they get older. This is in part because of the natural ‘experience’ or wear and tear on the joint over time. More often the degradation is a result of poor habits applied over years. We don’t do ourselves any favors and then seemingly out of the blue we start experiencing joint problems. Practice joint health habits early and often and you will be able to continue to move young as you age.
This story is from a charter member of the SuperAging News Network, Totum Lifescience.Totum operates five fitness/wellness centers in Toronto, as well as a thriving online community. Their services include personal training, a health clinic and wellness and life Coaching. Online, their virtual community enjoys their weekly newsletter, podcast and on-demand fitness and wellness programs. Tim Irvine, a personal trainer, is also co-founder of Totum Health Club & Fitness Centres.
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