Monday 06/18/2018 : The leading source for health, fitness, weight loss, nutrition and anti aging health and wellness information


Top Health Headlines

Depression strikes older women more ofte…

Depression strikes older women more often than men

Older women are more prone to depression and are more likely to remain depressed than are older men,... Read more

Healthy Joints: 15 Steps to Keep Your Joints Healthy

Rate this item
(0 votes)

Here are 15 steps to keep your joints healthy and how to keep them moving smoothly.

Protecting Your Joints

Injury can damage joints. Wear protective gear like elbow and knee pads when taking part in high-risk activities like skating. If your joints are already aching, consider wearing braces when playing a round of golf or tennis.

Keep Joints Healthy by Moving Them

The more you move, the less stiffness you’ll have. Whether you’re working, watching TV or reading, change positions often or get up and move around.

Keep Joints Healthy by NOT Stretching Before Exercise

Experts now say that stretching before exercise actually causes muscles to tighten, increasing the risk of muscle pulls. Overstretched joints are more susceptible to injury, especially for people with arthritis. Instead, try sport-specific exercise -- like slowly kicking before swimming. This warms up not only the muscles, but also loosens up the joints, ligaments, and tendons around them.


To protect your joints, your best choices are low-impact options like bicycling and swimming. High-impact, pounding, and jarring exercise can increase your risk of joint injuries and may slowly cause cartilage damage. Light weight-lifting exercises are another option.

Strengthen Muscles around Joints

Stronger muscles around joints mean less stress on those joints. For example, research shows that having weak thigh muscles increases your risk of knee osteoarthritis. Even small increases in muscle strength can reduce that risk.

Keep Joints Healthy by Using Full Range of Motion

Move joints through their full range of motion to reduce stiffness and keep them flexible. Range of motion refers to the normal extent joints can be moved in certain directions.

Don’t Overstretch Your Joints

It's normal to have some aching muscles after exercising. But if your pain lasts longer than 48 hours, you may have overstressed your joints. Don't exercise so hard next time. Working through the pain may lead to injury or damage.

Good Posture Protects Joints

Stand and sit up straight. Good posture protects your joints from your neck down to your knees. One easy way to improve posture is by walking. The faster you walk, the harder your muscles work to keep you upright. Swimming can also improve posture.

Lose Weight for Healthy Joints

Lose just a few pounds and you'll take some strain off your hips, knees, neck, and back. Extra pounds add to the load placed on these joints, increasing the risk of cartilage breakdown. For every pound you lose takes four pounds of pressure off your knees. Also people with excess body fat may have higher levels of substances that cause inflammation.

Eat Fish for Healthy Joints

If you have joint pain from rheumatoid arthritis, eat more fish. Fatty coldwater fish like mackerel and salmon are good sources of omega-3 fatty acids. Omega-3s help keep your joints healthy, as well as reduce inflammation. If you don’t like fish, try fish oil capsules instead.

Calcium and Vitamin D Can Prevent Damage to Joints

Calcium and vitamin D help keep bones strong. Strong bones can keep you on your feet, and prevent falls that can damage joints. Dairy products and green, leafy vegetables like broccoli and kale are good sources of calcium. If you don't get enough calcium in your diet, ask your doctor about supplements.

Glucosamine for Knee OA

Glucosamine is a natural chemical compound found in healthy joint cartilage. Some studies have shown glucosamine -- combined with chondroitin -- may provide some relief for moderate to severe pain caused by knee OA.

Apply Ice for Joint Pain

Ice is a natural -- and free -- pain reliever. It numbs pain and helps relieve 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. Don't have ice or a cold pack? Try a bag of frozen vegetables wrapped in a towel.

Possible Supplements for Joint Pain

Health food stores are filled with supplements promising to relieve joint pain. Although some people have found relief with methylsulfonylmethane (MSM) for OA pain, its safety and effectiveness haven't been determined. Other people have tried Sam-E, ginger, or flaxseed. Many supplements used to treat OA pain and inflammations are not proven to be effective.

Don’t Ignore Joint Injuries

Physical trauma can contribute to cartilage breakdown and OA. If you injure a joint, see your doctor right away for treatment. Then take steps to avoid more damage. You may need to avoid activities that overstress the joint or use a brace to stabilize it.

Bottom Line on Healthy Joints

Keeping your joints healthy with enough care and attention, and small changes to your lifestyle can impact greatly on the health of your joints and overall wellbeing. Remember to keep active, eat well and get plenty of rest and your body will thank you later on in life!

About Lynn Glenn

lynn_glennLynn Glenn is a 62 year old  natural athlete from Southern California  who  started weight lifting at the ripe young age of 48. After catching the "bodybuilding bug" Lynn Glenn became interested in living a healthy lifestyle and began writing about hot topics in the areas of  healthfitness,   disease  prevention, dietnutrition, diet and weight loss, men's fitness, cardio training, and  anti  aging.

Lynn Glenn is a regular writer at , and, and became senior editor of in 2009. To contact Lynn Glenn regarding personal training, or product endorsements, This e-mail address is being protected from spambots. You need JavaScript enabled to view it. or visit his page at

Last modified on Wednesday, 01 June 2011 22:21
Login to post comments




Most Viewed Articles

Most Recent Comments

Stock Market

An error occured during parsing XML data. Please try again.

Facebook Fans


Nutrition Tools

nutrition tools
Our nutrition tools include free food management systems, meal calculators and a search tool that provides nutrient and calorie content of 7,146 different foods.

Weight Loss Tools

Our weight loss tools and calculators can give you the edge you need to can help you reach your weight loss goals and maintain your weight . They are free to and easy to use.

Metabolic Tools

Use our free metabolic tools and calculators to determine your ideal body weight, your target heart rate, BMI, BMR and more.

Health Tools

Our health tools and health calculators can help you reach your goals and control your health, nutrition and more. It's easy and free to get started.
External links are provided for reference purposes. The World News II is not responsible for the content of external Internet sites. Template Design © Joomla Templates | GavickPro. All rights reserved.

Use of this web site constitutes acceptance of the Terms of Service and Privacy Policy. The information on this site is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. Placement of product information or advertisements does not constitute and endorsement of the products of services described. is a registered trademark of the Behar Health Network.

Login or Register

Facebook user?

You can use your Facebook account to sign into our site.

Log in with Facebook



User Registration
or Cancel