Email us at FitTec@me.com to set up an appointment. We can help you take care of your joints through simple techniques (stretches and exercises) and joint care tips.
You and Your Joints from WebMed and C. Morin
A joint is the connection between two bones. Joints and their surrounding structures allow you to bend your elbows and knees, wiggle your hips, bend your back, turn your head, and wave your fingers to say bye-bye. Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury,or carrying too much weight can wear and tear your cartilage. This can lead to a reaction that can damage your joints and lead to arthritis. The best way to care for your joints is to keep them and your muscles, ligaments, and bones strong and stable. Here are some tips for good joint health.
Watch Your Weight for Healthy Joints
The more you weigh the more wear and tear you put on your joints
Exercise for Healthy Joints
Some research suggests that aerobic exercise -- can reduce joint swelling.
Build Muscles to Support Joints
Strong muscles support your joints. If you don't have enough muscle, your joints take a pounding, especially your spine, hips, and knees, which must support your entire body weight.
Help Joints With a Strong Core
Make sure your exercise routine includes activities that strengthen your core. The core muscles protect your spine and hips.
Know Your Limits for Your Joints' Sake
Certain exercises and activities might just be too tough for your joints to handle. Go slow and be reasonable. Very hard workouts and contact sports may not be great for your body.
Perfect Your Posture for Good Joints
Slouching is not good for your joints. Standing and sitting up straight protect your joints from your neck to your knees.
Protecting Your Body Protects Joints
Make sure you always wear a helmet, knee pads, and elbow and wrist pads when taking part in high-risk activities or when doing physical labor.
Add Ice for Healthy Joints
Ice is a great drug-free pain reliever. It helps relieve joint swelling and numbs pain. If you have a sore joint, apply ice wrapped in a towel or a cold pack to the painful area for no more than 20 minutes.
Know Your Joints Modules
This Program has been designed to help you Know Your Muscles and Joints and Learn How to Protect them.
Each Module takes you through a series of tests and exercises under the supervision of a trainer.
From the test results we can help you design an easy to follow program that you can do on your own or with us that may contain specific stretches, exercises, and body care tips.
Module 1 Neck
Module 2 Low Back
Module 3 Trapezius and Mid Back
See Upper and Mid Back Care Program
Module 4 Shoulder
Module 5 Finger, Hand and Wrist
See Finger, Hand, and Wrist Care Program
Module 6 Forearm and Elbow
See Elbow and Forearm Care Program
Module 7 Knee
Module 8 Hip
Module 9 Lower Leg/Feet
Muscle and Joint Care Program
Know Your Joints Modules
Eating Right Nourishes Joints
Eating a healthy diet is good for your joints, because it helps build strong bones and muscles.
For your bones, make sure you get enough calcium every day. You can do this by eating foods such as milk, yogurt, broccoli, kale, figs, and fortified foods like soy or almond milk. If those foods don't tempt your taste buds, ask your doctor if calcium supplements are right for you. For your muscles, you need to get enough protein. Exactly how much you need depends on your age, sex, and how active you are. Most Americans get enough protein. Good sources include lean meats, seafood, beans, legumes, soy products, and nuts. Go for a variety.
You also need vitamin D to keep your bones and joints in good health. Vitamin D helps your body absorb calcium from the foods you eat. Dairy products. many cereals, soy milk, and almond milk are fortified with vitamin D. You can ask your doctor about the proper amount of vitamin D and ways you can get it.