4 Risks Factors That Wreck Joints In Men
They carry you through life and help you walk, lift, wave hello and sit in comfort. But for roughly one in three Americans, joint pain is a fact of life.
Joints are the connections between bones that permit movement. They’re not unlike the suspension in your car, actually, being comprised of structures that absorb the impact of your movement.
The structures, including cartilage, synovium and synovial fluid are essential to pain-free movement – so you can imagine what happens as they gradually wear down. While joints are durable, they’re not invincible. Your weight-bearing joints in particular – that’s the knees, hips and spine – are susceptible to damage and related joint pain with the following habits we’ll discuss in a moment.
By the way, if you live with joint pain, consider a natural supplement with glucosamine and chondroitin.
These are compounds that occur naturally in cartilage and you lose both with time. The two combined are proven to relieve joint pain and may even protect cartilage from further deterioration. As a starting point, try Joint Relief Solution.
Factor 1: Body Mass Index Above 25
Be kind to your knees: they carry the lion’s share of your body, which translates up to three pounds of pressure for every extra pound while you walk, and up to ten pounds when running. An express pass to knee pain if there ever was one.
The solution: Aim for a BMI between 20 and 24. Easy? No – but very effective. A study reviewed by the National Institutes of Health revealed that overweight people who dropped just 11 pounds reduced their risk of osteoarthritis by 50%.
Factor 2: Stiffness Caused By Lack of Exercise
What fires together, wires together. That’s true for the brain and your joints as well, as lack of exercise can stiffen the joints, weaken their supportive muscles and make your tendons and ligaments more vulnerable to misalignment.
The solution: Move! Try to get at least 20 minutes of medium intensity exercise each day. If you already have joint pain, try low impact movements like swimming and tai chi. Or if you’re looking for a cardio fix, run on an elliptical machine or ride a stationary bike.
Factor 3: Injury Caused By Repetitive Movements
Movement’s essential, but performing the same movement many times can strain your joints. Repetitive lifting, for example, is a risk factor for arthritis. You may also loosen tendons and sustain an injury.
The solution: Listen to your body. Warm up your muscles for 5-10 minutes prior to a workout if the pain comes during exercise. Take a break if you hurt while working or around the house. If possible, try to perform the movement in a manner that doesn’t strain your body. Consider a splint or related supportive device if one’s available. Speak with a physiotherapist for more information.
Factor 4: Pain Caused By The Wrong Shoes
Your choice in shoes extends beyond fashion considerations. Beyond being uncomfortable, the wrong shoes can cause uneven distribution of your frame, straining your back, hips, knees, ankles. Even your posture and gait.
The solution: Pick shoes that don’t hurt and cause pain. Try to buy at least one pair at store that specializes in walking shoes. You might also consider speaking with a podiatrist to address any specific foot concerns like overpronation or supination.
And for good posture, try this: put a book about an inch thick on the floor. Lie down on the ground, with your head resting on the book and your knees elevated at 90 degrees and your feet on the floor. Keep your hands flat, palms down and maintain this position for 20 minutes. Do this 2-3 times a week.