With spring in full swing and summer just around the corner, seasonal activities are likely to have your joints playing a key role. Whether you’re hiking, biking, or enjoying outdoor sports, keeping your joints healthy and mobile is essential for long-term wellness.
Dustin Richter, MD, an orthopaedic sports medicine specialist at The University of New Mexico Hospital, emphasizes that joint health is crucial for our body’s movement. Joints, which connect bones, enable a range of motion and support movement. From simple actions like walking to more complex ones like running or swimming, healthy joints are vital for staying active.
To protect your joints and maintain their function, here are nine tips from Dr. Richter:
1. Maintain a Healthy Body Weight
Losing as little as 10 pounds can reduce the strain on your joints, as it’s equivalent to relieving 40 pounds of pressure. Achieving and maintaining a healthy weight is key for preventing joint stress and ensuring any potential joint replacement surgery has the best chance of success.
2. Stay Active
Movement is essential for joint health. For those with sedentary jobs, Dr. Richter recommends exercises like squats, using stairs, and taking walks during the workday. Incorporating movement into your routine helps keep joints lubricated and functioning properly.
3. Eat a Nutritious Diet
Eating a balanced diet rich in protein, fruits, vegetables, and healthy fats supports joint health. Nutrients like calcium, vitamin D, and omega-3 fatty acids are particularly beneficial for bone density, cartilage health, and reducing inflammation.
4. Ease Into Activity
If you’re returning to higher levels of activity after a break, start slow. For example, gradually build up to a longer run by starting with short jogging intervals. This minimizes strain on your joints while allowing for recovery.
5. Stay Hydrated
Proper hydration is critical for maintaining joint health. Water helps protect cartilage and facilitates the body’s natural healing processes, reducing the likelihood of injury.
6. Get Enough Rest
Adequate sleep is essential for recovery and joint health. Sleep deprivation can impair reaction times and increase the risk of injury, so ensure you’re getting at least seven hours per night for optimal recovery and health.
7. Use the Buddy System
If you’re engaging in outdoor activities like hiking or mountain biking, especially in areas like New Mexico’s rugged terrains, it’s best to have a companion. Not only does this enhance safety, but it also provides support if an injury occurs.
8. Build Muscle
Strength training is a great way to stabilize your joints and protect them from stress. Muscle mass helps to support joints, reducing their load and improving overall mobility.
9. Allow Time for Recovery
After intense physical activity, it’s important to allow your body to recover. Recovery times vary depending on the intensity of the activity and your body’s conditioning, but never rush this process—your joints will thank you in the long run.
The Consequences of Neglecting Joint Health
Neglecting joint care can lead to a vicious cycle of pain, inflammation, and further reduced mobility. Dr. Richter warns that decreased mobility can result in chronic conditions like arthritis, with a growing need for joint replacements due to an aging population and rising obesity rates.
As Dr. Richter explains, “Motion is joint lotion.” Keeping your joints active and well-maintained through proper hydration, diet, exercise, and rest can help prevent some of the common joint issues associated with aging and sedentary lifestyles.
By following these steps, you’ll give your joints the best chance to stay healthy, active, and pain-free for years to come, allowing you to enjoy a full range of activities this summer—and beyond.
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