The American College of Sports Medicine recommends getting at least 150 minutes of moderately intense physical activity each week. Regular physical activity is known to improve your overall health by managing your weight, increasing your level of fitness and reducing your blood pressure and blood cholesterol. But the impact sustained to the body during such athletic pursuits can strain and even damage the joints. To prevent injury, you may want to consider wearing protective gear.
Footwear
One of the most important pieces of equipment to protect the joints during exercise is your footwear. According to the MayoClinic.com, wearing proper shoes for the activity can prevent injury to the joints. Exercise shoes help to absorb the shock placed on the feet and legs during impact of a given activity. Even low-impact exercise can place stress on the joints without proper footwear, so invest in a good pair of shoes tailored to your choice of exercise or athletic pursuit. The MayoClinic.com also suggests swapping out your old pair of shoes every 300 miles.
Foot Orthotics
Even if you're currently wearing the appropriate shoes for your athletic pursuit, you may also benefit from orthotics, advises the Palo Alto Medical Foundation. Orthotics come in many forms, but foot orthotics are the most popular and easily accessible. These foot inserts not only help to absorb shock from athletic activities, but they also help to better align the feet, which can restore balance and more evenly distribute your weight across the foot. This relieves the stress and strain placed on the joints, alleviating pain in the knees, hips and even the lower back. Talk to your doctor to determine what type of orthotic is best suited for your needs.
Wraps
Sometimes, you may need to wrap your knee or ankle to provide additional support and further protect the joint during aerobic activity. Wrapping the joint helps maintain its natural alignment and improves its overall stability, explains the MayoClinic.com. Keeping the joint in alignment can reduce wear-and-tear and maintain its normal range of motion, while the added stability helps support the muscles and tendons of the joint, which reduces the potential for injury.
Braces
Using braces to protect the joints is another option for some people, especially when dealing with osteoarthritis or other conditions affecting the joints. Like wrapping a joint, wearing a brace helps to align and stabilize the joint to better distribute the body's weight over the affected area, notes the Arthritis Foundation. This reduces the chances of injury or worsening of a degenerative condition. Talk to your doctor to determine what type of brace is best for you and your chosen aerobic activity.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Overuse Injury -- How to Prevent Training Injuries
- MayoClinic.com: Knee Pain
- Palo Alto Medical Foundation: Prevent of Exercise and Sports-Related Injury
- Hospital for Special Surgery: Prescription Foot Orthotics Can Help You Put Your Best Foot Forward
- Arthritis Foundation: How Do Braces Work?
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