However, it is important to remember to increase physical load gradually; not only muscles but also tendons, ligaments, and fascia need to prepare for greater loads – changes in these structures take more time.
The physiotherapist said when we're doing our joints a disservice: we think we're helping, but we're actually harming them
During the warm season, all hidden joint problems "emerge" – as noted by kinesiotherapists, according to a press release. As we become more active, we may experience pain or simply realize that "something is not right." Experts advise on how to care for your joints so you can move without pain.
Pain, discomfort, redness, swelling – these are the problems that most often afflict the joint area. According to Milda Šiupšinskienė, a kinesiotherapist at "Miesto medicinos centras," this area includes not only the joints themselves but also the bursae, ligaments, tendons, and their attachments to the bones – all of which can send pain signals. However, there may be cases where the pain is entirely unrelated to the painful area and is caused, for example, by irritation of spinal nerve roots.
Nevertheless, we often compromise the good condition of our joints by protecting them and limiting movement.
"If we are inactive, sedentary, it seems as if we are 'saving' our joints, but on the contrary – metabolism in them becomes less efficient, and muscles become less developed to help the joints move," explains the doctor.
For people with low physical activity, ligaments, muscles, tendons, and fascia are not as well-prepared for movement, and unpleasant symptoms may appear when physical activity increases, for example, in summer, during holidays.
According to the doctor, active people who maintain moderate or high physical activity usually have a more resilient musculoskeletal system, but this does not necessarily mean that they optimally load their joints and that all joint structures do not wear out.
"With very high physical loads, sometimes ligaments and tendons suffer. In both cases, it is important to find the causes of musculoskeletal imbalance and take steps to correct them so that injuries do not lead to further changes in the joints themselves," says M. Šiupšinskienė.
Comprehensive Attention
Good joint health requires not only regular physical activity but also attention "from within." It is important to ensure that the body does not lack essential nutrients. At the top of this list is water. According to the doctor, dehydration negatively affects the entire body, including joints, muscles, and other connective tissues.
It is also important to ensure that the body does not lack other beneficial substances.
"It is important that the diet contains enough vitamins and minerals, that the diet is as natural as possible, with a balance of omega-3 and omega-6 fatty acids, and vitamin D3, which can also be obtained from UVB rays or food during the darker months," advises the kinesiotherapist. You can also choose high-quality food supplements.
According to the specialist, taking care of joint health means taking care of overall body health: being physically active daily, drinking enough fluids, getting vitamins and minerals, avoiding static positions for as long as possible, and taking care of one's emotional well-being.
"Our joints are designed to move, and it doesn't have to be anything special – it's very important to experience joy while moving and enjoy the variety of movements. And a simple workout with a few stretching and mobility exercises, plus a few exercises for the abdominal muscles and glutes, will awaken the muscles in the morning or after sitting for a long time at work, preparing them for greater physical exertion," advises Dr. M. Šiupšinskienė.
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