Joints help us bend, lift, walk and run. Joints support our bodies and enable us to twist, hop and reach. If a joint is not working properly, range of motion, strength and even mobility may be affected. Keeping your joints healthy or improving the function of a joint can be achieved through a variety of methods, including drugs and surgical procedures. However, learning how to take care of your joints will help protect and preserve them during your lifetime. Preventive care and awareness of your body, bones and muscles is the best way to stay active, healthy and fit.
Step 1
Assess your joint health every year. Note any new pain or discomfort, stiffness or limited range of motion in all the joints of your body. The National Arthritis Foundation offers a quiz to help people assess their joint health.
Step 2
Stay in motion. Movement and exercise keeps your joints strong and able to support your weight. The Mayo Clinic suggests that exercise may help reduce joint stiffness and pain, as well as increase mobility and range of motion. Discuss exercise options with your health care provider. Aim for an exercise routine that will strengthen and improve your joint health.
Step 3
Eat a proper diet. Dr. Julian Whitaker of The Whitaker Wellness Institute states that a diet rich in vegetables and grains and low in fat, with a moderate intake of proteins, is best for optimal joint health. Ingestion of fat is essential if you are suffering from joint pain and stiffness. Good fat includes flax seed and omega-3 fatty acids, but stay away from saturated fats, which can make inflammation worse, increasing pain and stiffness.
Step 4
Engage in weight-bearing exercise throughout your life, whether you're walking every day at age 60, performing step aerobics or weightlifting in your 40s. The American Academy of Orthopaedic Surgeons states that weight-bearing exercises strengthen muscles, which, in turn, strengthen and support our joints. Exercise promotes the lubrication of joint surfaces, which reduces stiffness and helps with range of motion.
Tips and Warnings
- The most common joint complaint is pain and stiffness caused by various forms of arthritis, followed by osteoporosis. Get a baseline bone scan, if you are a woman over age 45 who has broken bones, to test for osteoporosis. If you are age 40 to 60, ask your doctor about a bone density scan, also known as a DXA scan.
