One of the keys is building resilient joints. Here are 6 simple ways to build resilient joints. Pick whichever ones appeal to you, or try them all. Walk whenever you have the option. Walking compresses and decompresses your ankle and knee joints, sending your cartilage nutrients that keep it elastic. Walking also boosts your production of synovial fluid, an egg white-like substance that keeps your joints lubricated and prevents pain [2].
Take the stairs. Leave the car and stroll to work. Go on a hike with your dog. Go on a hike with yourself. Get out and move whenever possible, every day. Bonus points if you turn your walk into a meditation. Cushioned heels shorten your Achilles tendon and change the alignment of your ankles [3]. Stand up right now, barefoot, raise your heel a couple inches off the ground, and watch your calf muscle. You get the idea. An inch of padding under your heel may not seem like much, but when you compound it over thousands of steps a day for decades, you can see how a stacked heel pulls you out of alignment.
Barefoot walking and running, on the other hand, make your movements slightly more economical [4] and make you more resilient to injury [5]. Running in minimalist shoes increases stabilizer muscles in your feet and improves arch structure, too [6]. But be aware: You can stress your joints during the transition from shoes to barefoot [7]. Give your joints time to adjust to the larger range of motion.
Not warming up or cooling down. Overexerting yourself in a class. Wear supportive shoes. Warm up prior to exercise and cool down afterward. For an unassisted pullup, start at the bottom of a pull-up position. Begin with your arms fully extended, adjust the weight on the machine as needed and pull all the way up until you shorten your joint angle.
Start at the top of a pushup position with your hands shoulder-width apart, keeping your body in a straight line. For more exercise videos and tips, visit the Living Better fitness page. All of the things that keep us moving freely and enjoying life. Cleveland Clinic is a non-profit academic medical center.
Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Joints are where two bones come together, connected by ligaments and muscles for stability.
Bones also have a layer of smooth, white tissue called articular cartilage. Your joints are meant to sustain a certain amount of force, Dr. Consider an approach like the Mediterranean diet , which includes a hearty mix of fruits and vegetables, as well as whole grains and healthy fats. This can help reduce inflammation and also protect your heart, Dr. Regular exercise can also improve your odds of maintaining a healthy weight.
This can spell trouble because skipping your warm-up can put your joints at greater risk of strain and overloading, he says. For best results, warm-up and cool-down exercises should last for about five minutes. Warming up is especially important as you age; older joints are often less resilient, Dr.
These stretches also increase blood flow to muscles which reduces the resistance and increases their flexibility. It may be something simple to correct, such as incorrect form.
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