How to Strengthen Your Joints

Joints are these amazing points in your body that allow you to bend and move with ease. However, joints are also the areas where we often seem to have the most pain, especially if we move our bodies the wrong way and we get older.

We’ve got some ways to fight back against joint pain.

Quick disclaimer, we want to help you take care of your body and be able to live a fit and pain-free lifestyle. That being said, you should always defer to your doctor to be sure you won’t be injuring yourself further. If you are experiencing joint pain you should seek out a physical therapist first to find out what’s wrong. Our techniques will be used to prevent pain and keep the joints strong.

Now that that’s out of the way, let’s get into it.

Facts About Joints

A joint is considered any part of your body where two parts of the skeleton fits together, usually involving ligaments and other fun stuff. Basically any part of your body that rotates, bends, twists and allows you to move without looking like a robot.

So, why do joints like to give us problems? Well, if the muscles around a joint are weak then you’re going to be seeing problems. Without muscles to properly support the bones and ligaments you can experience tearing, general pain, etc. That’s why working out is so important to prevent pain when moving.

This is also important to remember as you age. As you get older your bones can get weaker, this is a problem especially prevalent in women. However, proper muscle movement and strong joints are possible with the right workouts. And, having strong muscles can help promote bone strength, which means less health issues for you in the future! Read our blog post about calcium to learn more about this.

We’re going to give you some workouts you can do to strengthen the joints throughout your body. And remember, sometimes you’ll feel sore, but it should never be extremely painful. Stop if it gets to that point and seek a doctor.

Glute Bridges

This one is for your hips, legs and core, which as we said earlier, means helping out your back as wellPost 31 (1). So you’ll be getting a few different joints with this workout.

Lay on your back on the ground with your feet flat and about hip-width apart. Lift your pelvis from the ground, and make sure to keep your abs and glutes tight. Use your arms on the ground to help keep balance. Hold your glutes off the ground for 30 seconds and relax.

Internal/External Rotations

This exercise will strengthen your rotator cuff, which will help prevent shoulder and upper back pain.

Start by standing with your feet shoulder width apart and back straight. Hold a dumbbell in your left hand, and make sure to hold your elbow close to your body. Keep your elbow at a 90-degree angle, starting with the dumbbell away from your body, and then bring it in towards your abs. Make sure to maintain the angle of your elbow and to keep your arm close to your body, all the movement should be in the rotation. Keep the movement slow and controlled.

Supermans

This exercise will strengthen your lower back joints, also known as the sacroiliac joint, and make you feel like a superhero in the process.

Lie on the floor face down with your feet slightly apart and your arms out in front of you. Now you’re going to lift your legs and arms off the ground, supporting yourself with just your abs and pelvis. You should feel yourself using your core muscles along with your lower back muscles. Part of preventing back pain is to keep a strong core as well.

weights lifting and working on her biceps in a gymSquats

Knees issues are something we deal with the most often, many people don’t think they can work out because of bad knees. However, doing the right exercises will help with that pain. Squats especially.

Stand with your legs shoulder-width apart and toes facing forward. Bend your legs and lower your upper body, make sure to keep your knees behind your toes to avoid injuries. We’re trying to strengthen those knees, not hurt them! Engage your legs and glutes in this exercise, and using your abs will help keep your balance as well. Add a small jump if you want to further strengthen your knees, but be careful if you have previous issues.

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