Fitness freaks often complain of stiffness and pain in their joints, which canbe for many reasons as doing moves incorrectly while working out, overdoing on certain exercises, amongst others
Lean In to Your Weight
Your size affects some of the strain on your hips, knees, and back. Even a little weight loss can help. For instance, every pound you lose takes 4 pounds of pressure off the knees. Try and keep your weight in check.
Avoid Stretching Before Exercise
Flexibility helps you move better. Try to stretch daily or at least three times a week. It’s important that you don’t stretch cold muscles, though. Do a light warm-up (like walking for 10 minutes) first to loosen up the joints, ligaments, and tendons around them.
Do Low-Impact Exercises
What exercise is good? To protect your joints, the best choices are low-impact options like walking, bicycling, swimming, and strength training. High-impact, pounding, and jarring exercise may be too much. When in doubt, ask your doctor.
Strengthen your Muscles
Stronger muscles give your joints better support. Building even a little more strength can make a difference. A physical therapist or certified trainer can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements
Power Up Your Core
Stronger abdominal and back muscles help you balance, so you’re less likely to fall or get injured. So include core (abdominal, back, and hips) strengthening exercises in your routine. Pilates and yoga are great workouts to try.
Keep Your Bones Strong
Calcium and vitamin D can help you do that. Dairy products are the best sources of calcium, but other options are green, leafy vegetables like broccoli and kale. If you don’t get enough calcium through diet, ask your doctor about supplements.
Target Your Posture
Stand and sit up straight to protect joints all the way from the neck down to your knees. One easy way to improve your posture is by walking. The faster you walk, the harder your muscles work to keep you upright. Swimming can also help.
Stay in Motion
It’s the golden rule of joint health: The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and move around.
Padding is your pal. So suit up when you do things like in-line skating or play contact sports. If your joints already ache, it might help to wear braces when you do activities like tennis or golf.
Know Your Limits
It’s normal to have some aching muscles after you exercise. But if your pain lasts longer than 48 hours, you may have overstressed your joints. Don’t exercise so hard next time. Working through the pain may lead to injury or damage.
Treat Joint Injuries
Physical trauma can contribute to cartilage breakdown and osteoarthritis. If you injure a joint, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that overstress the joint or use a brace to stabilize it.
Chill Out Pain
Ice is a natural — and free — pain reliever. It numbs pain 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 at a time.