Joint Care Tips

1. Listen to your body
Pain is a warning sign. The whole function of pain is to let you know that something is wrong, so don’t ignore it. When you feel pain, stop what you are doing. Ignoring the pain may result in longer healing time and even in irreversible damage to your body.

2. Keep on moving
Small movements are as important as vigorous exercise. Take a fifteen second break from the computer and roll your shoulders in both directions. Get off the sofa during advert breaks. Take the stairs instead of using the lift. Small changes like this can be extremely beneficial.

3. Take regular exercise
Regular exercise is important for healthy joints, muscles, nerves, heart and lungs. It can also help improve immune system function, elevate mood, promote better sleep and aid in weight management. Always remember to warm up properly and cool down with gentle stretches after the workout.

4. Acute injuries
If you have an acute injury it is much safer to use ice than heat over the injured area. Ice will bring down inflammation and swelling and it will also reduce pain. If you do not have an ice pack, use a bag of peas or something similar from the freezer. Wrap it in a tea towel and apply onto injured area for about 10 minutes. You can repeat the process as many times as you want, but leave two hours between applications.

5. Drink water
Water is vital for your body. If you allow yourself to get dehydrated, no body system will function properly. Muscles, nerves, and digestive system even your immune system is dependent on water. Drink two litres of water a day and avoid excessive consumption of drinks that have diuretic effect, such as coffee, tea and alcohol. If you wait until you actually feel thirsty, then you have already been dehydrated for some time.

6. Sleep soundly
Sleep on your side or on your back – never on your front.