HOW EXERCISE CAN HELP YOUR JOINTS

By Kevin Jones

People who work out tend to focus on goals like burning calories and toning their muscles, often forgetting their joints in the process. This is a mistake. Your joints are needed to run, jump, twist, dance, or do pretty much anything.

If you want to stave off pain and continue with healthy movement throughout your life, it’s crucial that you care for your joints. One of the best ways to do this is with exercise, which helps your joints in a number of ways.

EXERCISE ENCOURAGES CIRCULATION IN YOUR JOINTS

Our joints are surrounded by a layer of soft tissue called the synovial membrane. This membrane produces synovial fluid that lubricates the joints, much like oil lubricates an engine.

Synovial fluid also provides nutrition to the cartilage you can find on either end of a joint’s bones.

Exercise increases blood flow, bringing oxygen and nutrients to your synovial membrane. It also prompts the circulation of synovial fluid, allowing for smooth bone movement and the proper cushioning that comes with healthy cartilage. In addition, exercise helps our joints detox by prompting autophagy, a process where damaged cells are broken down and cleared away.

LOSING WEIGHT HELPS TAKE STRAIN OFF YOUR JOINTS

Aerobic exercise helps us control our weight, which is vital because there’s a strong correlation between obesity and joint pain.Excess pounds can put a strain on the joints, speeding up the breakdown of cartilage.

When it comes to our joints, there’s an exponential effect. For every pound you put on, your knees gain three pounds of stress. Each additional pound of body weight translates to six times the pressure on your hip joints. So if you’re overweight, losing weight can do you a world of good.

EXERCISE CAN HELP MAKE YOUR JOINTS MORE FLEXIBLE

“Engaging in eastern movement practices – such as yoga, qigong, tai-chi or a martial art – can be hugely beneficial…”

Tight muscles can place a strain on neighboring joints. Stretching helps you relax and lengthen your muscles, which keeps your joints flexible. For instance, quadricep stretches have been found to decrease knee pain.

If you’re ready to become more limber, you can find many good stretching routines online. If classes or exercise videos are more your speed, there are also a number of exercise forms known for increasing your range of motion, including:

*  Pilates
*  Tai chi
*  Yoga

LOW-IMPACT EXERCISE IS EASIER ON YOUR JOINTS

Our joints become more vulnerable as we age and can also be compromised by injury or chronic conditions like arthritis. If you want to go easy on your joints while ensuring you keep on moving, there are many forms of low-impact exercise, including:

*  Cycling
*  Swimming
*  Walking
*  Water aerobics

If you’re a runner or jogger looking to protect your knees and other joints, you should avoid hard surfaces like streets. One alternative is to invest in a quality treadmill, as their decks are made to absorb shock. Other ways to care for your joints while getting in shape include:

*  Applying heat to your joints before starting your workout. Even a hot shower can do the trick.

*  Applying ice to your joints after your workout, especially if you experience pain or swelling.

*  Warming up with range-of-motion exercises before your workout.

*  Getting a massage. A good rub-down can loosen your muscles and increase circulation, bringing oxygen to your joints.

You may benefit from teaming up with a partner or friend, providing company and motivation during your fitness journey. By all means, consider making your exercise regimen a joint affair! Whatever it takes, keep moving. By keeping your joints healthy, you can continue to enjoy your favorite activities and a full range of motion for many years to come.

 

ABOUT THE AUTHOR:

Kevin Jones is a health and fitness blogger and a regular contributor to a number of fitness websites. He writes for NordicTrack. During his free time, he likes to be very active and spend time with his wife and two children shredding the slopes of Park City, Utah or chasing down the Salt Lake City Korean food trucks. Connect with him online; LinkedIn– Twitter

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