Joint health is often taken for granted, assuming joint issues are only age-related.
But today, many young adults in their 20s and 30s report joint stiffness, achy shoulders, and knee cracking when climbing stairs.
Simultaneously, the cases of autoimmune rheumatic and musculoskeletal disease are rising in adults, which can cripple joints and disrupt movement in old age if not managed on time.
Read on to know how to self-manage your joint health proactively so that you can continue to move without pain.
Gentle Movement is the Best Therapy
Each joint in your body works like a hinge, helping you bend, twist, jump, and squat.
Lack of movement due to prolonged sitting or ageing can cause joint stiffness, leading to pain and limited mobility.
Dr. Abay Chhallani, Orthopedic Surgeon at Seawoods and Vashi, in Mumbai, said that joint pain tends to improve with gentle movement rather than complete rest.
So, exercise isn’t the enemy as long as you do it right.
Do low-impact workouts like these to keep your joints flexible and strong without overloading them:
● Swimming
● Cycling
● Yoga
Dynamic stretches before workouts and gentle stretches afterwards also help reduce stiffness and improve range of motion.
Do a few minutes of:
● Hip openers
● Shoulder rolls
● Ankle circles
While you do these, ensure good form and posture to avoid strain.
Nurture Your Joints With Nutrition
Anti-inflammatory foods like berries, nuts, and leafy greens can help keep your joints healthy over time.
For additional support, some people take supplements to address nutritional gaps. Vitamin D tablets are useful when you don’t consume enough dairy products or live in areas with limited sunlight.
Omega-3 from fatty fish, nuts, and seeds can help keep your joints lubricated and reduce popping sounds from joints. High-quality fish oil supplements can complement your diet if you don’t eat fatty fish regularly.
Live a Joint-Friendly Lifestyle
Mere diet and exercising isn’t enough. Your daily habits and lifestyle also play a role in keeping your joints healthy.
Here are a few things to work on if you’ve been feeling morning joint stiffness or pain:
● Maintain a Healthy Weight: Extra pounds put stress on knees, hips, and ankles. Shedding even a few kilos can reduce pain and improve mobility.
● Rest and Recover: If you’re a daily runner or do repetitive joining bending, this one’s a gold tip for you. Overusing joints is actually bad. Give your joints downtime. Ice, heat therapy, or even a day off from high-impact activities can help joints repair and stay pain-free.
● Stay Hydrated: Water keeps joints lubricated. Drinking enough throughout the day helps maintain smooth cartilage and reduces friction.
To Sum Up
You can ease your joint discomfort and enjoy pain-free movement with smart movement, good nutrition, and healthy habits. Whether you’re hitting the gym, taking evening walks, or dancing, taking care of your joints ensures you can move freely for years to come. For additional nutritional support for your joints, consider adding fish oil capsules or vitamin D supplements to your diet. Always consult a doctor for personalised guidance if your joint pain is severe or worsening.
