How to keep your joints healthy

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The most common joint problems

There is an idea that joint pain is associated with aging, as a result of physiological degenerative processes. The reality is somewhere in the middle. Age is a factor that can aggravate joint problems, but it is not their cause, because pain and dysfunction occur regardless of age.

The main joint problems are:

1. Osteoarthritis is the most common type of arthritis and is seen especially in the elderly. In osteoarthritis, the surface cartilage in the joints decomposes and wears away, causing the bones to rub against each other. This causes pain, swelling and loss of mobility. The most affected are the knee joints and it is not uncommon for the only solution that helps to restore mobility is the operation of gonarthrosis, which reconstitutes the joint.
2. Rheumatoid arthritis is an autoimmune disease. In fact, its own immune system attacks the tissues of the joints as if it were a foreign body. This leads to pain, swelling of the joints, stiffness and loss of function. Most often it is rheumatoid arthritis that can cause permanent damage to the joints and sometimes affects the heart, lungs or other organs.
3. Gout is a form of arthritis caused by some metabolic disorders that cause uric acid crystals to build up in the joints. The most common manifestation is in the big toe. Gout can be extremely painful, reduce mobility and can sometimes be disabling.
4. Juvenile arthritis is a term often used to describe joint pain in children. Despite their age, children can develop almost all types of arthritis that affect adults, but the most common type that affects children is juvenile idiopathic arthritis. Properly covered, it will withstand a great deal of adverse conditions.

Other forms of arthritis can be associated with diseases such as lupus, fibromyalgia, psoriasis or certain infections. In addition, in addition to joint pain, there are many pathologies that can affect the bones or muscles around a joint, causing problems in that joint. All these osteo-articular disorders can be alleviated with treatments, physiotherapy or other therapies appropriate to each situation.

Tips for healthy joints

Healthy joints are a guarantee of mobility. Although degenerative joint disease may not be completely prevented, there are solutions that help protect the joints and can keep joint pain already under control. These are the simplest and best solutions to have painless, mobile and healthy joints.

1. Maintain normal weight – the joints are calibrated to support a certain body weight. Excess puts extra pressure on them and accelerates degenerative processes. The most affected joints are those of the knees, ankles, hips and back. Each kilogram above the normal limit represents an additional joint pressure equivalent to four kilograms. It is obvious that the normal weight, kept constant is a huge benefit for the health of the joints.
2. Be active – this is the easiest way to prevent joint stiffness. That means moving every day, in several innings, and avoiding being in one position for more than 60 uninterrupted minds. Mobility is maintained through low-impact exercises – such as walking, swimming, cycling, strength training and stretching – each of which can help your joints stay mobile. It is very important that the joints are always protected when exercising through warm-up exercises and wearing appropriate protective equipment, as well as appropriate footwear that will alleviate the shocks of the foot joints.
3. Tones the joint muscles – each joint is supported by a system of ligaments, tendons and muscles. Exercises that tone the muscles will provide much better support to the joints, which will thus be subjected to less effort and will remain more mobile.
4. Avoid accidents – joint, muscle or ligament injuries caused by accidents or falls are extremely dangerous. Not only will they immobilize you until recovery, but they are the element that can lead to the installation of accelerated degenerative processes in the affected joints.
5. Control your posture – correct posture can prevent extra stress on your joints and reduce the risk of injury to your muscles. Correct posture is important when sitting in a chair, but also when walking, running or doing various activities. It is very important to respect the correct position – especially of the back – when carrying or lifting weights.
6. Healthy eating – can improve joint health and can help you lose excess weight. Protein intake supports muscle growth, calcium-rich foods support bones, fish provides omega-3 fatty acids that are essential to reduce systemic and joint inflammation, as do tomatoes, olive oil, green leafy vegetables, berries and nuts.

Instead of the end, a tip: the easiest way to maintain your joint health is to walk and climb the steps. It is enough to go at your own pace as long as you do this every day for at least an hour.

Photo source: Shutterstock.com

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