Joint pain is a health problem that can be seen at any age, although it is more common in the advanced years. In some cases, muscle pain or muscle weakness may be accompanying the joint pains. These persons may have difficulty in the activities like long walks, lifting heavy loads and running. In our article, we will talk about the 5 effective methods to reduce the load on the joints and pain.
Weight Control
The greater the load on the joints, the greater the severity of joint pains. One of the most effective ways to reduce the load on the joints is to lose weight. Overweight and obesity increase the load on the joints in the knees, hips and spine. Achieving ideal body weight reduces the load on the joints and joint pains. It is most correct to lose weight in a controlled manner with a balanced diet and regular sport.
Pay Attention to the Physical Activity Levels
To protect your joint health, it is important not to overload the joint during the activity. Avoid activities that overforce your joints by choosing the right sports and exercises for yourself. To learn the most appropriate exercises for your activity level, you can consult your physical therapy and rehabilitation specialist.
It is beneficial for joint health to start sports with warm-up movements and cool down after sports. Sports that involve repetitive jumps and jumps may force the joints. If your joint pain aggravates during exercise, stop exercising and consult a physical therapy and rehabilitation physician as soon as possible.
Hot and Cold Therapies to Reduce Joint Pain
In case of joint pains, hot or cold applications can be used according to the cause of the pain. Hot application can help to increase blood circulation and relax the muscles. And cold application can help to reduce joint inflammation and relieve pain.
The choice between hot or cold applications depends on the cause of the pain or injury. For this reason, you should definitely consult a physician in case of the severe pains, pains that do not disappear despite hot or cold application, and pains caused by acute trauma.
Pay Attention to What You Eat
It is beneficial to pay attention to some foods to protect joint health. Especially foods with high magnesium and calcium content can make a contribution to muscle relaxation and joint relief.
Pay Attention to Your Posture
Correct and proper posture support the maintenance of your body mechanics while balancing the load on joints such as shoulders, hips and knees. When lifting weights, it is quite important for joint and spine health to carry weight in accordance with the body position and to have organized workplace ergonomics.
These recommendations include general information to maintain joint health. If your joint pain and complaints:
- Continue for more than a week and do not go away despite resting,
- Are the result of a trauma,
- Are at a level that prevents your daily life activities, you should definitely consult a physical therapy and rehabilitation physician.
