We all know the mantra, “New year, new me”, often repeated to help motivate a new beginning. At the beginning of every year, we create lists of resolutions to help us become ‘better’ versions of ourselves. Exercise is often at the top of these lists and whether you are a novice or a regular exercise fanatic, it is important to make your joints a priority.
Joint pain can derail even the most dedicated fitness enthusiasts, which is why protecting your joints during exercise is essential for maintaining long-term mobility and enjoying your workouts,” comments Selvan Naicker, Brand Manager for JointEze®.
10 tips to include in your workout routine to help give your joints the protection they need:
A good warm-up prepares your body for exercise by increasing blood flow to your muscles and joints. Spend 5-10 minutes performing light cardio and dynamic stretches, such as arm circles, leg swings, or walking lunges, to improve flexibility and reduce the risk of injury.
Maintaining proper form during exercise is crucial for avoiding unnecessary stress on your joints. If you’re unsure about your technique, consider working with a personal trainer or following reputable online tutorials. Incorrect forms can lead to joint strain and long-term issues.
High-impact activities like running or jumping can strain your joints, especially if you’re prone to joint pain. Choose low-impact exercises to reduce the pressure on your joints while still providing a great workout:
- Swimming
- Cycling
- Elliptical training
- Yoga or Pilates
Strong muscles support and stabilise your joints, reducing the risk of injury. Include strength-training exercises in your routine at least twice a week, targeting all major muscle groups. Your shoes provide the foundation for your body during exercise. Choose footwear that offers adequate support, cushioning, and shock absorption.
Pain is a signal that something is wrong. If you feel joint discomfort during an exercise, stop immediately and assess the cause. Overtraining or pushing through pain can lead to serious injuries. Hydration is key for maintaining joint health. Water keeps your joints lubricated and helps maintain the elasticity of cartilage. Aim to drink water before, during, and after your workout.
If you’re prone to joint pain, a supplement such as JointEze®’s five-way action capsules can help reduce joint pain and inflammation, while helping to produce and repair joint cartilage. JointEze® helps speed up recovery, reduces discomfort from exercise, and supports muscle function.
End your workout with a proper cool-down to help your body recover. Stretching improves flexibility, reduces muscle tension, and promotes joint health. Overtraining can lead to inflammation and joint pain. Include rest days in your fitness routine and prioritize sleep to aid in recovery.
Protecting your joints is a key part of maintaining an active and pain-free lifestyle. By incorporating these strategies into your workout routine, you can enjoy your favourite exercises while minimising the risk of joint discomfort. If joint pain persists despite your efforts, consult a healthcare professional for personalized advice.
