1. Stay active, stay in motion- It's the golden rule of joint health- the more you move, the less stiffness you will have. So avoid keeping still or sitting for long hours and take regular breaks between work to move.
3. Weight-loss can help- Extra weight can affect the strain on hips, knees and back. Even a little weight-loss can help. Ask your doctor what's the best way to get started.
4. Don't stretch before exercise- Flexibility helps you move better. Stretching is a good way to boost flexibility. However, do not stretch right before exercising, when your muscles are cold. Do a little warm up before.
5. Don't put strain on your joints- Go low impact. Engage in activities that don't put pressure on your joints like walking, swimming and strength training.
6. Work on your range- Consult your doctor or physical therapist to help you with your range of motion (the normal amount a joint can move in a certain direction) to dissipate stiffness.
7. Work on your core- Stronger abs and back muscles can help with balance, which means you are less likely to fall and get injured. Include core strengthening exercises in your routine.
8. Don't go overboard with exercise- It's normal to have some muscle aches after working out, but if your body still hurts beyond 48 hours, you may have overdone it. Don't push yourself too hard as it can cause injury.
9. Eat fish or consume fish oil- The Omega-3 fatty acids in cold-water types like salmon or mackerel or fish oil for those who can't stomach fish, help reduce inflammation in the joints.
10. Keep your bones strong- Get your fill of the daily recommended doses of calcium and Vitamin D. Dairy products and leafy green vegetables like broccoli and kale are good sources of calcium.
11. Keep your posture in check- Stand and sit up straight to protect joints from your neck down to your knee. Avoid slouching or hunching so you don't put pressure on your joints.
12. Avoid carrying heavy load- Take care of your joints when you lift and carry. Hang bags on your arms instead of your hands. That lets your bigger muscles and joints support the weight.
13. Use cold compress to relieve pain- Ice is a natural pain reliever. It numbs the ache and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes.
1. Stay active, stay in motion- It's the golden rule of joint health- the more you move, the less stiffness you will have. So avoid keeping still or sitting for long hours and take regular breaks between work to move.
2. Take safety measures- Wear knee pads or braces when engaging in heavy-duty or exercise or sports to avoid straining your joints.
3. Weight-loss can help- Extra weight can affect the strain on hips, knees and back. Even a little weight-loss can help. Ask your doctor what's the best way to get started.
4. Don't stretch before exercise- Flexibility helps you move better. Stretching is a good way to boost flexibility. However, do not stretch right before exercising, when your muscles are cold. Do a little warm up before.
5. Don't put strain on your joints- Go low impact. Engage in activities that don't put pressure on your joints like walking, swimming and strength training.
6. Work on your range- Consult your doctor or physical therapist to help you with your range of motion (the normal amount a joint can move in a certain direction) to dissipate stiffness.
7. Work on your core- Stronger abs and back muscles can help with balance, which means you are less likely to fall and get injured. Include core strengthening exercises in your routine.
8. Don't go overboard with exercise- It's normal to have some muscle aches after working out, but if your body still hurts beyond 48 hours, you may have overdone it. Don't push yourself too hard as it can cause injury.
9. Eat fish or consume fish oil- The Omega-3 fatty acids in cold-water types like salmon or mackerel or fish oil for those who can't stomach fish, help reduce inflammation in the joints.
10. Keep your bones strong- Get your fill of the daily recommended doses of calcium and Vitamin D. Dairy products and leafy green vegetables like broccoli and kale are good sources of calcium.
11. Keep your posture in check- Stand and sit up straight to protect joints from your neck down to your knee. Avoid slouching or hunching so you don't put pressure on your joints.
12. Avoid carrying heavy load- Take care of your joints when you lift and carry. Hang bags on your arms instead of your hands. That lets your bigger muscles and joints support the weight.
13. Use cold compress to relieve pain- Ice is a natural pain reliever. It numbs the ache and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes.
14. Ask your doctor before popping supplements- Don't consume supplements without consulting your doctor first.
15. Treat joint injuries- Treat joint injuries on urgent basis and avoid putting too much pressure on your joints.