We all look forward to spring — a time when we can emerge from the confines of winter and enjoy the fresh air, sun, and everything that’s blooming.
Along with enjoying the great outdoors more, can come joint injury, however, and you want to do all you can to avoid that.
You can do a lot to take good care of your hardworking joints, but if you experience an injury or live with a condition like osteoarthritis, Dr. Vasilios Mathews offers a range of treatments, as well as surgical solutions to address joint issues.
A little preventive joint maintenance now goes a long way in helping you avoid injury later as you get outside and hike, hit the pickleball court, or just enjoy a good gardening session.
Warming up for 5-10 minutes prepares your joints for the more intense, demanding work ahead as you start your chosen activity. Warming up involves doing the activity you’ve chosen, but at a slower pace.
Good general warm-ups include walking slowly and performing modified bent-knee push-ups.
Making this a habit before physical activity is safer and easier on your joints.
Lifting weights increases your bone density and strengthens your muscles, both of which protect your joints and support their stability.
It’s best for your joints if you avoid activities that require fast, repetitive motions. That said, you may wonder what the best and safest activities are for preserving your joints.
The ideal types of exercise for your joints are gentle, but still give you a good workout:
All of these types of physical activity treat your joints tenderly — what isn’t good for them is any type of activity that sees you pounding down on your joints, like basketball or running long distances.
Stretching before exercising is a good complement to warming up (stretch after you warm up) because it lubricates your joints and helps you maintain a full range of motion while you’re active.
Ensure your core is solid by doing pelvic tilts, Superman trunk raises while lying on your stomach, and modified planks. All of these moves are easy on your joints.
Having a well-developed core improves your balance and strength. This means your chances of suffering a fall are reduced.
Falls are disastrous for your joints because of the potential for serious injury.
Keeping your body straight while standing and sitting protects your knees, hips, and back, whereas slouching and a generally “droopy” posture stress your joints.
Eating the right foods impacts your joints significantly, including reducing both joint pain and swelling. Aim for eating lots of foods that are rich in calcium (in dairy foods and leafy greens), Omega-3 fatty acids (found in fish like mackerel and salmon), and be sure to get enough vitamins C and D. These all help maintain muscle strength.
Staying well hydrated is also critical because it keeps your joints well-lubricated.
Don’t try to tough it out if you experience a joint injury. This could make matters worse. Make an appointment with Dr. Mathews promptly, so you can recover properly and continue doing all the things you love, all year round.
Learn more about taking good care of your joints or get needed treatment by scheduling an appointment with Dr. Mathews. Simply call his conveniently located Houston office at 713-794-3548 or book an appointment online.
