Avoid some harmful habits that may be damaging your joints without you being aware of it.
Healthy joints mean greater mobility and less pain after exercise, however, when these joints are not taken care of properly, the typical joint pain often occurs.
There are three factors that may be affecting our joint system, and we must pay attention to these habits, which, if possible, we must avoid in order to lead a more pleasant life and have better joints for more years.
Why are the joints damaged?
There are three main things that keep your joints stable:
· The quality of your bones.
· The joint capsule and ligaments, which are like a strong elastic and hold bones together.
· The muscles and tendons that make your joint move.
If you have arthritis, various parts of the joint can be damaged.
Your bones and cartilage can be damaged and your muscles can weaken, causing the joint to become unstable. This means that the joint can gradually change shape and deformities can develop.
1. Excessive activity
Striving to complete a task can cause more joint pain the next day. Arthritis can reduce muscular endurance so you can tire faster. Arthritis can also cause ligaments to loosen, putting more pressure on muscles and joints.
But not only in the case of arthritis, excessive exercise can be harmful, for people who do not suffer from joint problems, overload or inconsiderate effort can also affect the joints. The joints are susceptible to insufficient or excessive activities, leading to joint degeneration. Lack of exercise is known to induce joint contracture seen clinically as a consequence of disuse changes, and excess mechanical stress induces joint destruction, such as osteoarthritis.
2. Errors when exercising
This section includes several mistakes that we make when doing physical exercise. Whether enrolled in a gym, on our own or with a group of friends, you must always keep the following in mind:
· Do not get warm. We all know it, but we often take it as optional or don't take the time to do it. A good warm-up before exercise is necessary so that the joints do not suffer during the effort to which we are going to submit them.
· A suitable charge. Exceeding both the duration of the exercise and the loads will be fatal to our joints. There does not have to be an immediate obvious injury for there to be damage, but wear with improper loads over time will also lead to pathologies.
· Rest. We must respect rest times, since this is when the joints recover; it is a necessary period to return to face an effort in conditions.
· Choose the right exercise. We must be sure to perform a correct sporting gesture, in any favorite discipline. The most common example is squats: if we let our knees go beyond the vertical line drawn from our feet, we add a damaging load element to the knee joint.
3. Carry backpacks or heavy bags
Carrying a heavy load on your back, be it a backpack or a heavy bag (loaded with many unnecessary things) can put a lot of stress and strain on the neck, shoulders and back.
When you carry a heavy load, it affects your balance and even the way you walk. This is especially true if you like to carry your backpack or purse on only one side. The result is that you strain the muscles and joints on that side of the body and overwork them so that they experience more wear and tear.
You may experience muscle pain, joint pain, and other symptoms. Lighten your load! Avoid carrying unnecessary objects. Take just what you need. Wear a backpack on both shoulders to distribute the weight you are carrying more evenly. If you're carrying a purse or messenger bag with a strap, switch it sideways to avoid excessive strain on only one side of the body.
4. Inadequate nutrition
Improper feeding will cause the joints to wear out more quickly. Like rest, the body's structures need certain nutrients to keep working at peak performance.
Thus, a balanced diet will be our best ally. Excess fat will be harmful, and fruits such as cherries or pineapple are the best to avoid these types of problems.
We must also include elements such as calcium to protect the bones, and it should be remembered that you have to sunbathe so that the body produces vitamin D and thus can absorb the calcium we take. Likewise, we must take care of the alcohol intake, which will not only make us prone to suffering from many diseases, but also to gain weight.
This is precisely the last reason why we should avoid a bad diet. If we are overweight, the joints will suffer more than those of a person with a healthy weight. Therefore, every kilo we manage to lose will be a relief for the joints.
5. Wear high heels
High heels put the feet in an awkward position that stresses the joints, tightens the muscles, and can throw the back out of alignment.
Wearing heels makes your thigh muscles work harder to keep your knees straight. It also places dangerous twisting forces on the knees. Women who wear heels on a daily basis can increase their risk of developing osteoarthritis and foot pain.
High heels and sandals are considered poor shoes because they provide inadequate support for the feet. Swap high heels and other poor shoe styles for supportive shoes or sneakers to keep foot, knee, and back pain at bay and take care of your joints.
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