It’s the No. 1 rule of joint health: The more you move, the more flexible your joints will be, meaning the lower risk of trauma you have. Start with small things, like avoiding sitting for a long time. Whether you’re reading, working, or watching TV, get up every 15 minutes and shake it out. Find a sport you like and enjoy it with family or friends. After all, a fun activity is the best activity.
Again, flexibility helps you move better. Try to stretch daily or at least three times a week. But don’t do it when your muscles are cold, as the chance of injury increases. Do a light warm-up first, like walking or jogging for 10 minutes, to loosen up the joints, ligaments, and tendons around them.
Which exercise is the best? The one that brings you joy and the one that is safe. Unless you are a professional powerlifter or marathon runner, avoid activities that put too much pressure on your joints. If you’re just becoming active again, walking, bicycling, swimming may be safer options.
Get stronger to give your joints and bones better support. Even a little more strength makes a difference. Focus on your core, as strong abs and back muscles help your balance. A physical therapist or trainer can show you what exercises are the best. If you already have joint problems, avoid quick, repetitive movements.
Take care of your joints when you lift and carry heavy stuff. Especially if you are a woman who carries a heavy purse, choose one which has a shoulder strap instead of just a handbag. That lets your bigger muscles and joints support the weight. Also remember to change hands or shoulders to not get imbalanced!
Include calcium and vitamin D in your diet. We all know that dairy products are the best sources of calcium, but dairy allergies and the vegan lifestyle obviously prevent them from being a universal solution. Instead, try green, leafy vegetables like broccoli and kale. If you don’t get enough of these minerals from food and the sun, ask your doctor about supplements.
Whether it’s post-injury help or consultation about your first symptoms, our orthopedic doctors in Boynton Beach or Boca Raton provide total management of patient care in Palm Beach County. If you’d like to find out more about us, our doctors, and our facilities, or you want to make an appointment, contact us. We will help you stay healthy and happy!