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Joint Health: Fitness Over 50

Published: Sunday, July 1, 2007

By Wes Franks, PT, MS, OCS

 

Throughout life you are told that you should exercise to take care of your heart, manage your weight, maintain your bone density and decrease emotional stress. But, what about your joints? So often joint pain prevents or decreases our ability to perform weight-bearing exercises, which promote so many other health benefits. How do you maintain the health of your joints as you age?

First, you need to understand that for a joint to function optimally it must have adequate range of motion. The old adage “move it or lose it” really is true. Joints need movement to provide the cartilage with lubrication and nutrition through synovial fluid. As we age, our tissue (tendons, ligaments and joint capsules) naturally stiffens due to loss of their water-holding properties. This combined with sedentary jobs and lifestyles leads to loss of range of motion and decreased nutrition to the joint.

What should you do to increase range of motion?

1. Regular stretching (yoga, pilates and tai chi are excellent).
2. Glucosamine and chondroitin sulfate (ask your doctor about these supplements to see if they are appropriate).
3. Joint mobilization (See a physical therapist if you have significant stiffness that does not correct with gentle stretching exercises).

 

Second, we need strong muscles to support our joints, which help maintain good joint alignment and takes stress off the joint. As you age, you lose muscle mass every year. The best way to counter this loss of muscle is to strength train.

What should you do to increase muscle mass?

1. Strength training exercises should be performed a minimum of two times per week.
2. See your physical therapist or an exercise specialist. They can help design a program that will protect and not hurt your joints.

 

Third, you need to reduce the stress on your joints while performing exercises and participating in activities of daily living. Appropriate stress to a joint can stimulate the joint and its surrounding tissue to get stronger. However, inappropriate stress can cause further joint breakdown.

What should you do to reduce joint stress?

1. Perform the right type of exercise or activity. Ensure you are using a method of exercise that is right for your current state of health. Be flexible and willing to try different types of activity. Activities done in your 20s may or may not be difficult now.
2. Use appropriate footwear. With the right type of shoes or orthotic devices (shoe inserts) it is possible to further reduce stress through your hips, knees and ankles.
3. Use correct body mechanics. If you work in a sedentary job, ensure your workstation is ergonomically correct. Alternatively, if you have an active job, ensure your work area and lifting mechanics are the best for your particular situation.

 

Follow the steps outlined above to take care of your joints as you age. Consult your medical doctor prior to beginning an exercise program and get advice from your physical therapist or exercise specialist on finding the right program that fits your needs.

For more information, visit Rehabilitation Services.