Five ways to look after your joints

There was an article in the Guardian newspaper recently with some tips on how to look after your joints. This is perhaps all the more important if you are running and training on a regular basis.

Some of the key points outlined were...

1) Maintain a healthy weight
For every 0.5kg (1lb) lost, we reduce the weight going through the knee joint at each step by 2kg (4.5lb).

2) Exercise
A common misconception is that people think exercise will aggravate joint pain but strengthening the muscles around joints is important. Body weight exercises such as squats and lunges, and light dumbbell exercises such as bicep curls are recommended.

3) Vary your routine
They recommend a mixture of impact and non-impact cardio for good bone density and strength training (ensuring guidance is sought for correct technique). They also warn against over-stretching: “It can take the joint past its natural physiological range, which can cause damage to the joint and surrounding structures.”

4) Eat a Mediterranean diet
A diet high in fruit, vegetables, wholegrains and nuts can help protect your joints. They recommend a Mediterranean-style diet, high in monounsaturated fats such as olive or rapeseed oil, with plenty of fruit, vegetables, wholegrains, nuts and seeds as well as one to two servings of oily fish each week.

5) Practice good posture
Maintaining good posture is key to preventing joint issues and especially your back. It is also important to wear the correct, supportive footwear for exercises and activity.

The full article can be seen HERE