You have probably, at least once in your life, experienced something like a twisted ankle and an injured joint. This is normal since our clumsiness sometimes leads to very severe consequences. So, if you really want to avoid making your life a living hell, you need to take good care of your joints. It goes without saying that most joint problems come from the porosity of our bones and the overall health of our bodies. If you have undergone some kind of injury and see that you need more time to heal than expected, it is an alarm for you to visit the doctor and work on your general health more. However, you need to learn how to avoid potentially dangerous situations that can cause you a lot of trouble. These tips will help you learn how to take better care of your joints and how to behave more responsibly.
The Joints
According to the definition, joints are the connections between two bones. Joints and other structures help you bend your elbows and knees, bend your wrists, jump high with your ankles, turn your neck, and wave your fingers. There are smooth tissues which are named cartilage and synovium which are natural lubricants that make the natural fluid cushion that helps you bend your joints without bones rubbing together. However, injuries, heavy weights, and age can cause the cartilage to wear off. This can lead to the increased porosity of your bones and some diseases such as arthritis. One of the best ways to take proper care of your joints is to keep them strong all together with the bones, ligaments, and muscles.
Watch Out for Your Weight
According to some data, your joints can sustain 10x of your weight, meaning, the heavier you are, the greater the pressure. Weight-carrying joints such as knees, backs, and hips are responsible for supporting the majority of your weight, if not the entire mass. That is why a huge number of overweight people have problems with these areas of their bodies. The higher the number on the body scale, the greater the possibility for you to experience problems with your joints. For instance, your knees bear a lot of pressure, and knee diseases may prompt you to undergo knee replacement surgery. Some other researchers have shown that every additional pound you gain leads to four times greater stress on the knees.
Physical Activity for the Healthier Joints
Exercising will help you lose the majority of the extra weight. Be that as it may, weight loss is a combination of proper nutrition and exercise. According to some research, aerobic exercises will help you spike your heart rate, which will lead to instant calorie burn. Also, HIIT workouts will keep you on the path of losing weight even after the workout is over. If you feel pain in your joints, then instead of trying high-intensity workouts, you need to try some low-impact exercises such as cycling and swimming. Another very healthy idea is to not sit still. Couch-glued people, such as computer addicts and couch potatoes, will increase the possibility of joint pain. Less movement can cause more stiffness in your joints as well. So, instead of being constantly glued to the armchair, you must get up and move. If you are spending a lot of time working in a single position, you are more likely to feel some kind of joint pain, so getting up and taking a walk will be beneficial. In addition, there are some smart alternatives for avoiding single positions, such as walking pads and adjustable tables.
Build the Muscles
The shortcut to very healthy joints is strong muscles. If your muscles are not strong enough, you will instantly feel pain in some of your joints, such as your hips, knees, and spine. The problem is that these joints take the majority of your body weight, and building muscle mass will lead to better support for your body. This way, your joints will not have to bear all of the burdens of your body. Weight training will help you build the main muscles in your body and will keep your ligaments strong. In addition, you need to make some major changes in your nutrition and build it around protein-rich meals.
Joints are one of the most important parts of our skeletons that bear the majority of our body weight. To keep the joints strong, you need to pay attention to some key factors, such as body weight and the strength of your muscles. Constant physical activity and proper nutrition are the shortcuts to healthier joints.