Future-proof your joints and stay mobile with our expert tips
Follow these tips to future-proof your joints and stay healthy and mobile
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Oof! Does that sound like you when you bend your knees or get up out of a chair? Over a third of UK adults aged 45 years and over have sought treatment for joint pain and stiffness* – and women are much more likely to suffer from osteoarthritis than men. But that doesn’t mean we should all anticipate achy hips and creaking knees as we age. ‘While getting older is inevitable, sore joints are not,’ says personal trainer, Chris Ruxton.
‘There are things we can do to manage stiffness so we can spring back into action.’ Take these steps now and you’ll remain pain-free in the years to come.
KEEP MOVING
A sedentary lifestyle can lead to joint problems later in life. ‘The single most important way of preserving your joints is to use them – this may seem counterintuitive but if they stay in the same position for long periods, joints stiffen up,’ says GP Dr Sarah Jarvis. ‘Regular exercise is crucial for combatting joint problems, even for people who have arthritis.’ And if you already work out often, you can relieve pressure and reduce impact on loadbearing joints by adding variety to your routines. ‘Joints are massively supported by muscles, so keeping muscles strong protects against injury and reduces pain and stiffness,’ says Dr Jarvis. ‘For those over 50, it’s very important to add an individual muscle group strengthening exercise to your usual exercise regime.’
✢ MIX IT UP! You could try cycling, focus on your flexibility with a Pilates class, or do resistance exercises with weights at home. Don’t forget to wear trainers that offer good cushioning and support – this will prevent trauma to your joints and bones.
IS HRT RIGHT FOR YOU?
Some 68% of peri-menopausal and post-menopausal women experience aching joints, according to a survey by Deep Relief. ‘When the decline in oestrogen is irreversible, joint pain can become chronic,’ says GP Dr Nisa Aslam. This is because low levels of the hormone impacts the body’s ability to hold water, which affects the natural lubrication of joint tissues. Talk to your GP about hormone replacement therapy – there’s research to suggest it may improve symptoms of osteoarthritis.