Joint pain is directly related to some diseases, to the effects of which trauma can be added. The set of bones and joints that make up the skeleton allows us to perform a series of movements in daily activities or when practicing sports. For this reason, taking care of their integrity helps us to have a better quality of life. In this article we will talk about the prevention of joint injuries.
Avoid injury and strengthen your joints
There are many factors that influence the occurrence of acute or chronic joint injury. Among them, pre-existing weakness of the anatomical structures and punctual or cumulative mechanical overload constitute risks that can be avoided. Follow these tips to stay in good shape at all times.
Exercise regularly
Although we normally associate strengthening with the musculature, which exerts the force of movement, the joints can also gain stability and flexibility. The musculoskeletal system works as a whole, and therefore the ligaments or tendons are strengthened when you practice a sport. In this way you prevent them from getting injured easily.
It is very important to perform the exercises gradually so that these elements are strengthened and progressively adapt to physical stress. It is essential that strength training, practiced regularly, contributes to increase the density of bone tissue, which prevents fractures.
In addition, flexion and extension movements activate the diffusion of synovial fluid into the cartilage. Thanks to this phenomenon, the tissue remains in good condition, which helps to soothe joint pain.
Don’t forget to warm up
This preliminary phase of any type of training is essential to activate circulation in the muscles. These are movements that oxygenate the tissues and facilitate contractions and stretching, generating less fatigue and preventing muscle stiffness and spasms.
Another benefit of warming up is that it reduces the risk of muscle tears and increases energy production while improving joint lubrication. In addition, you will have more coordination when training, which prevents falls.
Wear appropriate footwear
Wearing shoes that are not adapted to the gait or shape of the feet is a factor that often leads to joint injuries. Toe caps that are too sharp put stress on the first toe joint and lead to hallux valguscommonly known as bunions.
On the other hand, very high heels cause calf contractures and shortening of the Achilles tendon. In addition, they alter the gait dynamics and while wearing them increase the risk of suffering an ankle sprain.
However, the continuous use of flat shoes, such as sandals, is a factor that favors the appearance of plantar fasciitis. It is an ailment that you can avoid by wearing shoes with a low heel, about three centimeters high.
Adapts physical activity
If you have joint injuries, it is essential to adapt any type of movement to prevent them from worsening. Some orthoses, such as insoles, serve to cushion the impact of walking on the lower limbs when arthritis or osteoarthritis is present.
In addition, occupational therapy is very useful for learning to work or to perform daily tasks with minimal effort. This discipline greatly favors the care of the joints and preserves them from injuries that occur cumulatively.
Likewise, consult a physiotherapist before practicing any sport. He or she will teach you how to perform potentially harmful movements in a safe manner.
Habits for wellness
Lifestyle is the set of attitudes and behaviors that each person adopts and develops to meet his or her needs. Undoubtedly, diet is an aspect of great relevance and certain foods can improve the health of your joints.
Sources of unsaturated fatty acids, such as oily fish, chia and olive oil help reduce inflammation. In addition, peppers, tomatoes and fruits provide you with vitamin C for collagen. Meanwhile, broccoli and red fruits such as blueberries contain antioxidants, which take care of the tissues.
Staying hydrated is important to promote the production of synovial fluid. As mentioned above, it nourishes the cartilage, but also protects the joints from impacts. During exercise, it is advisable to consume water-electrolyte solutions to avoid cramps due to sodium loss.
Proper handling of loads and good posture when walking or sitting are essential for preserving the joints and not producing mechanical overload. In this regard, it is advisable to maintain the correct weight, because overweight and obesity contribute to injury of the lumbar and lower limb joints.
Joint pain affects many people and the ailments that cause it are innumerable. However, there is a lot you can do to alleviate this symptom or prevent it from occurring, trust Phytogen Medical Foods products and visit our website to learn more about them!
