We all have joints and they help us move every day. However, most of us do not pay much attention to them until they hurt. A joint is defined as a connection between two bones in the skeletal system. The main functions of joints are to hold the skeleton together to give structure and allow muscles to move bones to perform certain tasks such as running, reaching and grasping.
Cartilage is a connective tissue found where bones are joined. This fine, rubbery tissue acts as a cushion between the bones of joints. Although it is a tough and flexible material, it is relatively easy to damage. People with cartilage damage commonly experience joint pain, stiffness, and swelling. Cartilage is worn down as we age and causes conditions like arthritis, a condition characterized by joint pain or discomfort.
Some common habits that cause problems with our joints are:
- Improper posture
Poor posture can increase stress on your joints. This can lead to limits on your range of motion and flexibility and can also throw off your balance. Practice standing tall with your shoulders back and your head held high. It is also helpful if you work at a desk to ensure the desk, chair and other office equipment are ergonomically set up to support good posture.
- Overusing the wrong muscles
Relying on your small muscles to make certain movements places strain and stress on your joints. For example, to protect your joints, it is advised you bend your knees when lifting items off the floor to ensure that your thigh muscles do most of the work and not your back.
- Being overweight
Having extra body weight adds stress to joints in your hips, back, knees and feet. This additional pressure on your joints can lead to wear-and-tear of the cartilage or aggravate joint conditions that already exist. The most common form of arthritis, osteoarthritis, is caused by wear and tear of cartilage and results in your bones rubbing against each other, causing pain.
- Texting with your thumbs
Using your thumbs to text puts them in an uncomfortable position that can cause stress on the joints in your hand. It should be noted that your thumbs are significantly responsible for of the functioning of your hands so it’s important to keep them healthy. Try utilising your phone’s voice message option to keep texting at a minimum. You can also strain your joints while bending your neck and shoulders for extended periods while texting. Practise proper posture when using your cell phone by holding it at eye level.
- Not utilising strength training
Strength training keeps muscles around your joints strong, lubricates joints, decreases bone loss, helps control your weight, contributes to better balance, and helps control joint swelling and pain. It is advised, however, to check with your doctor before starting a strength training program, especially if you suffer from arthritis pain.
It’s a good idea to implement new habits gradually and motivate yourself by writing down the benefits you will get from making the changes. You can start with the one thing that is causing you most pain and try following:
- Try using a new way of doing the task that will cause less stress on your joints
- Practice this new way until it becomes second nature
- Involve your family and close friends to keep you accountable