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How to Maintain Healthy Joints

Last updated: May 9, 2022

Sitting at your computer every day may be one of the worst things you can do to support your joints. WebMD recommends moving your body as much as you can and changing your position often.

But what else can you do to maintain healthy joints as you age? From supplementing to investing in the right shoe or ergonomic chair, here’s what we recommend if you're looking to maintain healthy joints. In this article, we’ll discuss how to:

Improve Your Posture for Healthier Joints

Poor posture–for instance, bending over instead of bending your knees when picking weights at the gym or when stretching during your run–can lead to joint pain. It causes phatic fibres and supporting muscles to tighten and shorten, leading to muscle tension, fatigue, and joint pain. So, if you already have bad posture, take steps to improve it to maintain your joint health.

Medline Plus recommends the following to improve your posture if you sit a lot:

  • Change positions often.
  • Take frequent brief walking breaks.
  • Stretch your muscles often.
  • Be mindful of your posture.
  • Don’t cross your legs.

Invest in a Standing Desk or Ergonomic Chair

If you work at a computer all day, you may want to invest in a standing desk or other special equipment to support your posture during work. Here are some of our favorites:

  • Flexispot Pro Standing Desk Pro: This adjustable standing desk is sleek and modern and allows you to change your height to accommodate different standing and sitting postures.
  • Neckfort Ergonomic Kneeling Chair: This well-reviewed ergonomic chair from Neckfort touts improved circulation and oxygenation and is easy to change positions.
  • All33 Backstrong C1: Designed by a leading LA chiropractor, this ergonomic and slick office chair improves circulation and oxygenation while allowing you to comfortably move around or adjust your chair position.
  • The CoreChair: CoreChair is a comfortable ergonomic active sitting chair designed to reduce your back pain, promote optimal sitting posture and encourage movement.

Prioritize Relaxation with Tai Chi and Yoga

Having enough rest allows your torn muscle tissues to heal and rebuild, making them stronger and bigger. It also allows your body enough time to replenish its glycogen stores, leaving you more energized. So, prioritize rest by having at least one or two days rest from your workout per week. Engage in low-intensity exercises like yoga and stretching for better recovery during rest days.

It’s not uncommon for joints to ache after excessive repetitive movements. If you’re overdoing it, you might want to switch to more low-impact exercises, such as walking, swimming, or yoga.

Tai Chi

Tai Chi is a Chinese martial arts form that is also known as shadow boxing. It integrates elements of Qigong and balances both yin (slower) and yang (faster) movements. Tai chi can help improve:

  • Chronic pain
  • Balance
  • Strength
  • Flexibility
  • Mental health

Yoga

yogaYoga is also good for your health. The benefits of yoga include:

  • Improving flexibility, strength, and balance.
  • Improving arthritis symptoms.
  • Helping with back pain.
  • Better sleep.
  • Improved heart health and more!

And for even better muscle relaxation and recovery, invest in self-care items such as the muscle roller massage stick. The best muscle roller allows you to deeply massage yourself, conversely relieving achy joints, stiff muscles, and compressed nerves right from the comfort of your home.

Take Joint Supplements

As you age, your knee cartilage starts to wear down, leaving your joints exposed, and rubbing against each other, conversely causing pain. While you can’t prevent aging, you can slow down its impact on joint health by supplementing.

The best joint supplement for runners usually contains ingredients such as:

  • Glucosamine
  • Omega 3
  • Amino acids - effective in preventing joint inflammation
  • L-Arginine - an amino acid proven to improve blood circulation, conversely keeping users energized.

Besides maintaining joint health, supplements can maximize your athletic performance and overall gains. For instance, a supplement like the Ripped Muscle X contains ingredients like beta-alanine, an amino acid proven to provide sustained energy, conversely preventing muscle fatigue. And without muscle fatigue, the less straining your runs will be not just on your joints but overall. But don’t just take our word for it. Check out ripped muscle x reviews, and consult your physician to determine which supplements you need.

Lose Weight

If you’re having an occasional twinge of joint pain when you’re climbing steps or working out, or if worried about your joint health because a parent had arthritis, losing weight can lower the impact on your joints and improve your overall health.

Invest in a Quality Pair of Running Shoes

Although you may run or work out in almost any pair of shoes you want, running shoes are often specifically designed for the task and other workouts. They usually feature a thicker heel to cushion against the high impact force of running, jumping, and other similar exercises and have a snug fit to prevent blisters. Check out our vegan running shoes for more reviews.

Most running shoes also feature a heel-to-toe drop to complement your foot’s natural gait when you're in motion, preventing it from rolling inward and straining your joints. Simply put, if maintaining healthy joints is of the essence to you, a good pair of running shoes is a must-have.

Adopt a Vegan Diet

Going vegan is probably the last thing you want to hear when you love meat, but it’s one of the most effective ways to maintain healthy joints. Vegan diets generally comprise healthy food options such as fruits, veggies, whole grains, legumes, and berries. These food options are natural and rich in antioxidants, vitamins, and other nutrients proven effective in fighting inflammation.

vegan nutrition
Healthy vegan food, quinoa, lentils, chickpeas, cooking ingredients with fresh vegetables, clean eating concept, artichokes, mangold, brussel sprouts and red cabbage, square image

Switching to such a diet lets your body leverage these inflammation-fighting properties, preventing joint pain. Plant-based diets are even more effective in alleviating joint pain because they lack the saturated fat found in animal products.

Strength Train Beyond Running

running manRunning is an excellent way to stay fit, but if you’re looking to keep your joints healthier and stronger for longer, you need to start strength training. It enables you to activate your muscles, ensuring that each partakes in your run.

Strength training as part of your exercise routine also improves neuromuscular coordination, enabling your body to use energy more efficiently when you run. More importantly, it allows your muscles the strength and stability they need to absorb the impact your body weight places on your knees when you run, preventing joint pain. Supplement your running exercises with strength training for better performance and joint health.

Maintain Joint Health Naturally

Maintaining or taking steps to improve your joint health speeds up your recovery time after exercise and improves your performance. Invest in a good pair of shoes, and joint supplement for runners, switch to a plant-based diet, get the best muscle roller and maximize our tips for maintaining healthy joints to keep your knees from betraying you on the next run.

FAQs

Should my joints hurt after working out?

It’s not uncommon for joints to ache after excessive repetitive movements. If you’re overdoing it, you might want to switch to more low-impact exercises, such as walking, swimming, or yoga.

What do achy joints feel like?

Joint discomfort usually happens in the hands, hips, knees, and spine, and sometimes the pain can come and go. Joint discomfort can feel like a throbbing dull pain or some patients complain it’s grating.

Can dehydration cause achy joints?

According to Orthopedicics Association, dehydration can cause joint pain because of the lack of lubrication in your body. Over 75% of Americans are dehydrated, and this may be one of the first subtle signs you need to drink more water and electrolytes.

 


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