| In the United States, one in three | | | | the type of exercise you do, or how |
| adults suffer from some form of chronic | | | | heavy your workout is, your body needs |
| joint pain. Most of these joint pain | | | | time to repair. Someone who does hours |
| problems can be reduced or avoided | | | | of intense exercising daily will have |
| completely with just some basic changes | | | | more problems with chronic joint pain |
| in our everday lifestyles. This article | | | | than someone who allows their body to |
| is designed to give you tips and advice | | | | recuperate. Your muscles, tendons and |
| that can help. | | | | ligaments all need time to rest and |
| 1. Lose weight - Carrying around extra | | | | repair after a hard workout. That's what |
| body weight creates severe strains on | | | | causes them to strengthen over time. |
| your joints, particularly the knee | | | | 6. Change Positions - Even if you don't |
| joints. You can drastically reduce the | | | | workout, your job or daily routines |
| amount of pain you feel in those joints | | | | could be the cause of chronic joint |
| by simply losing weight. In fact, losing | | | | pain. Sitting or standing all day are |
| as little as ten pounds of body weight | | | | examples of routines that can cause |
| can help improve the joint pain problems | | | | joint pain. Try to vary your routine a |
| almost immediately. | | | | bit, to give both your body and your |
| 2. Stretch first - If you exercise a | | | | joints variety and rest periods. |
| lot, and particularly if you work hard | | | | 7. Get Better Shoes - Women who wear |
| to build muscle, you need to be sure you | | | | high heeled shoes have 7-10 times |
| stretch first. Many bodybuilding and | | | | greater chances of developing joint pain |
| weight lifting related joint pain | | | | and problems. If you're in love with |
| problems are caused by tendonitis, which | | | | super high heeled shoes, at least try to |
| is an inflamation or irritation of the | | | | vary the height regularly. Wear one inch |
| tendons. This type of joint pain can be | | | | heels for a day, then two inch heels |
| reduced or eliminated by stretching, | | | | another day and so on. It's best if you |
| because you'll warm up your tendons | | | | simply stick to heels lower than three |
| before working them too hard, and | | | | inches though. |
| they'll be more flexible and able to | | | | Likewise, if you wear tennis other other |
| handle the added weight or exercise | | | | types of shoes, you need to make sure |
| loads you're putting on them. | | | | they fit properly. Your toes should not |
| 3. Warm Up - This tip also applies to | | | | be cramped, and there should be the |
| anyone who exercises or lifts weights | | | | proper amount of arch support. Your |
| regularly. Your body needs to be warmed | | | | shoes should also have some sort of |
| up properly in order to work properly | | | | cushion, particularly under the ball and |
| and avoid excess injuries. Warming up | | | | heel areas of your feet. |
| allows your tendons to flex and become | | | | 8. Get Your Supplements - Making sure |
| more supple, allows the muscles to | | | | you're getting enough of the required |
| loosen up and work better, and gets the | | | | vitamins, minerals and supplements is |
| blood flowing through your body. | | | | one of the best ways to help reduce, |
| 4. Change Exercises - Whether you're an | | | | eliminate, and even prevent chronic |
| advid or occasional exerciser, you might | | | | joint pain. Calcium is important to keep |
| want to consider changing the type of | | | | your bones strong, and strong bones keep |
| exercise you do. Impact style exercising | | | | your joints healthy. You also need |
| such as step aerobics or kick boxing is | | | | plenty of vitamin C and anti-oxidents. |
| much harder on your joints, and can | | | | Fish oil and flax oil provide omega-3 |
| cause a lot more pain and problems. | | | | fatty acids, which work wonders for |
| Change to exercises such as yoga and | | | | keeping your joints in optimum health, |
| water based workouts to take the load | | | | and glucosamine helps improve joint |
| off your joints and help prevent more | | | | flexibility, as well as helping to |
| pain problems. | | | | rebuild joint cartilage. |
| 5. Don't over exercise - Regardless of | | | | |