How to Strengthen Joints: A Simple Guide
If you think of strengthening your body, you might think of weight training. We’re used to building muscles for strength.
Yet you also need strong joints to support your body. Not strengthening them can lead to health problems. 23 percent of American adults suffer from arthritis.
There are things you can do to make your joints stronger. They’re all simple, and you can add them to your daily routine.
Want to learn how to strengthen joints? Read on to learn more.
Strengthen Joints Through Walking
Walking is an excellent way to make your joints stronger on a daily basis. As an action, it creates both compression and decompression in the knees and ankles.
This prompts the body to divert nutrients to the cartilage in those joints. Walking also prompts the body to produce more synovial fluid. This lubricates the joints, keeping them moving.
Where possible, also shift to walking barefoot as much as possible. This puts your body back into alignment and removes stress from the joints. Even flat sneakers like Converse are a great option since they have no extra heel height.
Add Weighted Exercises to Your Routine
You don’t need to start bench-pressing 400lbs. Choose simple exercises like squats, lunges, or bridge lifts.
Add light weights when the exercises start to feel easy. You might begin with water bottles or canned food.
Strengthening your muscles means the muscles can do the heavy lifting when you move. This takes the load off the joints which stops them from wearing out.
You can also add range-of-motion exercises to your day. This means extending, bending, and rotating each joint as far as you can.
These exercises help to soothe stiffness and improve your flexibility.
Yoga can also help to strengthen joints since it keeps them moving. Restorative yoga is an excellent choice if you’re new to yoga.
Adding the ‘static back’ pose helps you to realign your back. It only takes ten minutes and it’s easy to do.
Lie on your back. Put your calves on a chair so your knees are at a 90-degree angle.
Lay your arms on the floor with your palms up. Take a few deep breaths to settle into the pose. This will release your muscles.
Over time, your posture will realign, putting less stress on the joints.
Eat Well for Joint Health
Add the right nutrients to your diet. Foods containing calcium and vitamin D will help maintain healthy bones.
Green tea contains compounds that stop cartilage from breaking down. Pomegranate seeds are full of anti-inflammatories to protect cartilage. Or choose apples, apricots, and cherries to reduce inflammation.
A good supplement can also help boost your body’s ability to strengthen your joints. Dr. Nature 4 in One Joint contains four ingredients to reduce inflammation and boost joint mobility.
That’s How to Strengthen Joints
Now you know how to strengthen joints in a simple, effective way. Combine exercise with the right diet on a daily basis for the best results.
When well cared for, your joints will support you for years to come.
Keen to strengthen the rest of your body too? Check our fitness articles for more tips and advice.