Chronic joint pain affects about one in four adults with arthritis. Children may experience this symptom, too. More than 50% of sufferers report serious psychological distress because of it.
Arthritis isn’t the only cause of joint pain, though. Poor posture, sports injuries, prolonged sitting, and other factors can all trigger pain in the joints. Typing on a keyboard, for example, may cause wrist pain and inflammation.
Luckily, there are ways to build stronger joints and prevent these issues. It all starts with your lifestyle. Simple things, like getting more calcium and stretching your joints regularly, can make a world of difference.
Dietary supplements may help, too. Glucosamine, omega-3s, and antioxidants support joint health and may reduce pain. A diet rich in anti-inflammatory foods can be just as beneficial.
Not sure where to start? Here are the best products and exercises for stronger joints along with some tips on how to incorporate them into your lifestyle!
Make Stretching a Habit
Regular stretching keeps your muscles flexible while reducing wear and tear on your joints. Over time, it can lead to improved joint function and prevent injuries, says the American Council on Exercise.
The same source notes that stretching may reduce pain and stiffness. It’s particularly effective for those with chronic neck or lower back pain. Your sports performance may improve, too.
To reap the benefits, stretch your muscles and joints on a daily basis.
For example, if you have knee pain, add straight leg raises and seated hamstring stretches to your routine. Stretch the muscles surrounding your knee at least once a day.
Get Started with Strength Training
Strength training isn’t just for bodybuilders and weightlifters. Squats, rows, presses, and other strength exercises engage the muscles that support your joints, which in turn may help alleviate pain and stiffness.
Note that free weights are not your only option. You may also use gym machines, resistance bands, stability balls, and other accessories.
If, say, you have shoulder or elbow pain, it’s safer to use resistance bands than dumbbells for lateral and front raises. Consider working with a personal trainer to help you create a workout plan that meets your needs.
Try Pilates for Stronger Joints
Pilates stretches and strengthens your muscles while improving joint flexibility. Plus, it requires no equipment and can be adjusted to all fitness levels.
A 2013 study assessed its effect on children with juvenile idiopathic arthritis. Subjects who practiced Pilates experienced significant improvements in joint pain, functional ability, and range of motion. None of them quit the training program.
As the researchers note, this exercise method may also help with lower back pain and injury rehab. Compared to cardiovascular and strength training, Pilates puts less stress on the spine and joints. In the long run, it may reduce arthritis symptoms and restore your mobility.
Depending on your needs, you may try any of these exercises:
- Glute bridge
- Piriformis stretch
- Kneeling side planks
- Side-lying leg circles
- Body saw
- Bear hold and drop
Yoga is just as beneficial. Combine with Pilates to improve your range of motion and ease joint pain.
Fill Up on Omega-3s
Clinical evidence indicates that taking one to three grams of fish oil per day may help reduce joint stiffness, inflammation, and pain. Omega-3 essential fatty acids, the most abundant nutrient in fish oil, support cardiovascular and joint health.
However, fish oil isn’t the only source of omega-3s. Salmon, tuna, sardines, mackerel, nuts, seeds, and avocado oil are rich in these healthy fats, too.
Flax seeds, for example, provide over 400% of the recommended daily intake of omega-3s per ounce. Simply sprinkle them over salads and baked goods or mix them into smoothies to reap the benefits.
The same amount of chia seeds delivers 316% of the daily recommended allowance of omega-3s. Walnuts are not just delicious but also boast 160% of the daily recommended intake of omega-3s per serving (one ounce).
Take Glucosamine Supplements
A simple yet effective way to build stronger joints is to take glucosamine supplements.
Glucosamine is a naturally occurring compound in cartilage. As a dietary supplement, it may protect against joint pain and reduce its severity. It’s particularly beneficial for athletes and individuals with arthritis, tendonitis, and other conditions affecting the joints.
In one study, glucosamine sulfate was more effective than a placebo at improving knee osteoarthritis symptoms. Subjects who took 1,500 milligrams of glucosamine per day experienced greater pain relief compared to those treated with acetaminophen or placebo pills.
Just make sure you choose a quality glucosamine formula. AgelessJOINTS provides 1,000 milligrams of this nutrient per serving, plus other ingredients with anti-inflammatory effects. It’s rich in MSM (methylsulfonylmethane), turmeric, ginger, hyaluronic acid, and chondroitin.
Our formula not only alleviates joint pain and inflammation but also promotes knee and bone health. Over time, it may help improve joint flexibility and reduce discomfort. Plus, it contains all-natural ingredients that work with your body, not against it.
Add Ginger and Turmeric to Your Diet
Both turmeric and ginger contain anti-inflammatory compounds that may help reduce joint swelling.
While it’s true that you can add ginger and turmeric to your meals, dietary supplements are more concentrated than food. You’d have to eat a few hundred ounces of turmeric to get the same amount of curcumin—its active compound—you’d get from a pill.
Our joint support formula contains both of these compounds and many others. It’s an excellent source of antioxidants, curcuminoids, and other beneficial ingredients for healthy joints.
Keep Your Joints Healthy and Pain-Free
As you age, your joints lose their flexibility and range of motion. A sedentary lifestyle, bad eating, and smoking only make things worse. A healthy diet combined with regular exercise can make all the difference.
Now that you know what it takes to build stronger joints, implement these changes starting today. Fill up on fish and calcium-rich foods, take a joint support formula, and make exercise a habit.
AgelessJOINTS, our bestselling formula, is just one click away. Order one or more bottles to keep your joints and bones healthy and pain-free!