One of the most important measures you can take to ensure that your joints are protected is to ensure you have the proper equipment.
Invest in a good pair of walking or cross-training shoes. The best idea is to go to a store with knowledgeable sales associates who can help you find a shoe that is best suited to your knees. Check out a sporting goods store, such as Academy, for a variety of options. A good shoe will not only help your exercise become easier — it is also crucial to help prevent injuries. As someone who has struggled with inflammation in my joints since the age of 12, I starkly underestimated how much of my pain was due to my poorly fitted shoes. When I purchased my first pair of well-fitted running shoes, I noticed an immediate difference. Make shoe your shoes lace up tight enough to provide effective support and that they also offer adequate ankle and arch stabilization.
Another beneficial piece of exercise material are resistance bands.
Resistance bands are great to use in any kind of body-weight strength training because they offer additional weight resistance without the risk of dropping a weight on your foot or straining a muscle while lifting. Physical therapists often employ resistance bands with their patients to help aid in muscle strengthening.
When I tore two ligaments in my ankle several years ago, my physical therapist stressed the value of resistance bands in improving range of motion and muscle strength. Though I was at first skeptical of her excitement, I soon discovered that her enthusiasm was fully justified. Resistance bands can be found at any sporting goods store and are a cost-effective, low-impact work-out tool that can be incorporated in a variety of ways.
We have all heard about the importance of stretching. Stretching is a great way to loosen up your joints and help them become more flexible, which in turn prevents injury.
One important thing to remember when stretching is to never push yourself too far.
Though we all look forward to increasing our flexibility, it’s important to protect your body from injury. Pushing your joints and ligaments too far while stretching can actually result in micro-tears in your muscle tissues, which can ultimately slow down your recovery time after your work-outs. To prevent this, never push yourself too far. Ease into every stretch and make sure you breathe through each motion. If you experience any pain at all, back up from the stretch.
Ultimately, listen to your body. Changes in flexibility don’t happen overnight, but with patience you’ll soon find that your muscles are becoming more limber. Implement a simple stretching routine, such as Livestrong’s Easy Stretching Exercises for Seniors. Try to incorporate stretching into your day at least 2-3 times a week, gradually building up to 4-5 days per week.