TEN TIPS TO IMPROVE TO KEEP YOUR JOINTS HEALTHY :

TEN TIPS TO IMPROVE  TO KEEP  YOUR JOINTS HEALTHY : 

5. Go Low-Impact  What exercise is good? The best choices are activities that don't pound your joints, like walking, bicycling, swimming, and strength training..

6. Know Your Limits

It's normal to have some aching muscles after you exercise. But if you hurt for more than 48 hours, you may have over stressed your joints. Don't push so hard next time. Working through the pain may lead to an injury or damage.        










7. Ease Your Load

Consider your joints when lifting and carrying. Carry bags on your arms instead of with your hands to let your bigger muscles and joints support the weight.

8. Chill Out Pain

Ice is a natural -- and free -- pain reliever. It numbs the hurt and eases swelling. If you have a sore joint, apply a cold pack or ice wrapped in a towel. Leave it on for up to 20 minutes at a time. You can also try a bag of frozen vegetables wrapped in a towel. Never apply ice directly to your skin.

9.Flex Some Muscle
Get stronger to give your joints better support. Even a little more strength makes a difference. A physical therapist or certified trainer can show you what moves to do and how to do them. If you have joint problems, avoid quick, repetitive movements.

10.Treat Joint Injuries

They can add to the breakdown of cartilage in your joints. If you get hurt, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that put too much stress on your joint or use a brace to stabilize it.

          " Keeping your joints healthy is a way                                                                                               to keep yourself health "

Regardless of age, it's time to start taking care your joints so you can enjoy life.

Regardless of age, it's time to start taking care your joints so you can enjoy life.

TEN TIPS TO IMPROVE  TO KEEP  YOUR JOINTS HEALTHY :

    1  Stay in Motion

It's the golden rule of joint health: The more you move, the less stiffness you'll have. Whether you're reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active.

     2.   Safety First

  Always try to protect the joints from undue hitting,bumping of the joints. Always Pad your joints when you do sports and if the joints are aching always apply braces .

     3.  Lean In to Your Weight   

                 Your size affects some of the strain on your hips, knees, and back. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees. Ask your doctor , nutritionist  what's the best way for you to get started.

   4. Don't Stretch Before Exercise 


Flexibility helps you move better. Try to stretch daily or at least three times a week. But don't do it when your muscles are cold. Do a light warm-up first, like walking for 10 minutes, to loosen up the joints, ligaments, and tendons around them.

WHAT ARE JOINTS

WHAT ARE JOINTS  

A joint is where two or more bones meet and is made up of a number of different parts that all work together so that we can bend, stretch, twist and turn easily – but within certain limits. Most of our joints are designed to allow bones to move only in certain directions.
The ends of your bones are covered in a thin layer of cartilage. This cushions the joint and helps to spread the load evenly when you put pressure on it. Its smooth, slippery surface allows your bones to move freely, without friction.
Surrounding the joint is a tough, fibrous sleeve called the capsule, which stops your bones from moving too much. The inner surface of the joint capsule (the synovium) produces a thick fluid that nourishes the cartilage and lubricates the joint.

Within or just outside the joint capsule are ligaments that help to hold the joint together and prevent it dislocating. The bursa helps to reduce friction in the joint.
At either side of the joint, your muscles are attached to the bones by tendons. As your muscles contract, they pull on the bones to make the joint bend, straighten or rotate.