5 ways to rescue your achy joints

5 ways to rescue your achy joints

by Ashley Tan 02 Jan 2020

Any of us who have experienced pain in the joints will know that you don’t necessarily have to be a senior to experience these aches. In fact, these pains can be debilitating especially when they start to impede your ability to move. Fortunately, all is not lost, because there are certain measures you can take to alleviate any aches in the joints for a fitter and more sprightly you!

 

1. Practice dynamic warm-ups

If you’re a regular gym-goer, you’ve likely heard of the importance of doing dynamic stretches. These involve repeated movements which continuously lengthens and shortens your muscles, priming them for tension via exercise. Blood flow is also increased, which can make joint movement less painful.

 

2. Use distraction methods

Achieved by generating traction to open up joint capsules, distraction methods are frequently used in physical therapy settings to increase fluidity of joint movement. If you’d like to find out how to perform these methods, be sure to check out Kelly Starrett’s book Becoming a Supple Leopard, or watch his live demonstrations on YouTube.

 

3. Stretch

While there are many types of stretches that you can perform, one of the more prominent ones is the static stretch, where you pose in a stationary position for about half a minute to stretch a specific muscle. A 1982 study published in the American Journal of Sports Medicine revealed that there is a connection between tightness of the muscle and lower body injuries, including inflammation of the tendons. However, this can be avoided through stretching, which expands the muscles and prevents tautness. Perform after workouts for maximum effectiveness.

 

4. Receive soft-tissue treatments

One of the most popular forms of soft-tissue treatments is the Active Release Technique (ART), a soft tissue movement-based technique that aims to treat problems related to the muscles, tendons, ligaments and fascia, amongst others. Such treatments offer relief from adhesions, which can pose problems in the form of altered and suboptimal biomechanics that result in joint pain. 

 

5. Wear solid shoes

Most of us would likely be familiar with the saying, “Good shoes take you to good places.” The type of footwear that you put on is extremely important, as having the proper shoes can help decrease the likelihood of injuries. In fact, an Australian study on basketball players found that athletes who put on shoes “with air cells in the heel were four times more likely to injure an ankle than those wearing shoes without air cells.” So, to prevent the exacerbation of painful joints, make sure to consult your local podiatrist for shoe recommendations that are specific to your activity.

 

Instead of praying for the pain to go away by itself, why not try these methods to rescue those achy joints? Empty wishes never accomplish anything, but affirmative actions do!

 

References

http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/2659/7_Practical_Tips_to_Save_Your_Joints.aspx

https://www.prehabexercises.com/joint-distraction/