Most of us experience joint pain and discomfort at some point in our lives. Swelling, redness, and stiffness can accompany joint pain. You already know what comes next – a range of motion becomes limited and performing some everyday tasks turns into a mission impossible. Joint pain occurs due to numerous reasons starting from injuries to joint diseases or some other health conditions that could affect your joints too. Some common mistakes we repeat every day increase the risk of joint pain and avoid them could help you minimise the odds of dealing with the uncomfortable symptoms mentioned above. Here are nine mistakes you should stop making.
YOUR POSTURE IS BAD
Proper posture is essential as it promotes adequate alignment of the spine and joints while allowing you to breathe correctly. Unfortunately, most of us have an inferior position, and it increases the risk of joint pain.
Lousy posture places abnormal pressure on your body, and it comes difficult for the muscles to take the pressure off the joints. Your joints are more susceptible to injuries and osteoarthritis. To minimise the risk of joint pain, you should focus more on practising good posture when standing, sitting, walking, and lifting heavy objects.
YOU’RE A SMOKER
Smoking isn’t just bad for your lungs, heart health, brain health, skin, and everything else, but it is also one of many causes of joint pain. The Annals of Rheumatic Diseases published a study which found that men with knee osteoarthritis who smoke sustain a greater cartilage loss and they have more severe illness than nonsmokers.
A separate study which appeared in the Osteoarthritis Cartilage discovered that smokers have a higher risk of musculoskeletal pain.
YOU SKIP STRETCHING
Do you stretch before your workouts? Most people don’t, but they should. The key to joint health is a balance between flexibility and strength.
You have to spend time stretching before physical activity to “work out” your joints and warm them up to minimise injury and pain risk. Flexible muscles keep joints mobile.
YOU PUSH YOURSELF TOO MUCH IN YOGA
If you’re looking for a perfect type of activity to support joint health, then you should try yoga. This ancient practice is a low-impact activity that stretches your joints and alleviates tension without causing too much pressure.
Numerous studies have confirmed that yoga prevents joint pain and it is extremely beneficial for individuals who suffer from osteoarthritis and other conditions. While yoga is excellent for flexibility and strength, it can cause issues if you make a mistake by pushing yourself beyond your limit.
The best thing to do is to stick to postures and variations that work for you. Once you find it easier to perform them, you can move on to more advanced poses.
IMPROPER TECHNIQUE WHEN EXERCISING
When exercising, regardless of the type of training, most of us focus on speed. You want to finish your set as soon as possible and move on to the next one, and you also want to finalise workout faster. Somehow, speed has been a synonym for better results.
Speed is a major mistake! Technique and performance are crucial. In fact, improper technique increases your risk of joint pain during the exercise and after. Focus on proper execution of every activity, and you’ll avoid injuries and joint pain.
Everything you do can either prevent or contribute to joint pain, and your diet is not an exception. Most of us are guilty of indulging in unhealthy food on a frequent basis. Junk food and sweets don’t deliver much-needed nutrients your joints need to function correctly. Plus, unhealthy diet contributes to weight gain which forms more pressure on your joints and leads to pain.
Focus on consumption anti-inflammatory whole foods and a well-balanced diet rich in vitamin D, one of the essential vitamins for joint pain, which helps the body absorb calcium. Your food should also contain vitamin K, Omega-3 fatty acids, and vitamin C.
YOU DRINK TOO MUCH ALCOHOL
Alcohol consumption is a significant risk factor for many health conditions, but most people don’t even realise it is wrong for their joints too. What’s more, one study found that beer intake is a risk factor for knee and hip osteoarthritis due to its ability to increase levels of uric acid, which plays a significant role in the development of osteoarthritis. Stick to the moderate intake or avoid alcohol entirely.
YOU DON’T SLEEP ENOUGH
Sleep deprivation is yet another common mistake that people continuously repeat, and besides many other health effects, it also increases the risk of joint pain. For example, a study from the journal Sleep found that sleep-deprived patients with rheumatoid arthritis experience increase in symptoms of mood (depression) and anxiety.
YOU FOCUS ON CERTAIN EXERCISES ONLY
For overall joint health, you should do different types of exercises that activate different muscles and joints in your body. It is not uncommon for people to focus on a specific kind of activity only, but that way you don’t stretch or work out all other joints and muscles. That way, they are more likely to be stiff, inflamed, and prone to injuries that cause pain.
Although joints are healthy enough to support your movement and help you move quickly, they are prone to damage, injuries, and pain. This article highlighted nine mistakes that you involuntarily make and yet they pave the way for pain in your joints.
For joint health, it is necessary to have a healthy lifestyle, exercise regularly, and use products that support their health and ease of movements. Items like Blue-Emu cream and natural dietary supplements offer an additional boost to flexibility and pain-free lifestyle.
Author Bio: Sophie Addison is an enthusiast blogger and writer. She is very passionate about writing general health and fitness. Sophie has posted articles on skincare problems, joint pain treatment, weight loss and woman’s health. Apart from work she likes gardening and listening to music. Connect with her on Facebook, Instagram, and Twitter.