The Joint is Jumping
Stacy H. Small

Here is a summary of 15 ways to keep your joints strong and healthy. The full article written by Stacy H. Small can be found in the August 2000 issue of Men's Fitness magazine.

Get Strong: Most joint injuries occur when the surrounding structures (muscles, tendons, and ligaments) are too weak to support the boney joint. To build leg strength, perform leg lifts, calf raises, stationary lunges, and wall squats. For your shoulders, simple lateral raises with light weights are recommended, as are bench dips and push-ups.

Watch your workout weights: To build muscle without putting extra pressure on your joints, resist the temptation to use heavy weights until your body becomes acclimated to resistance training. "Use only as much weight as you can comfortably handle for 10 to 15 resp to increase strength".

Balancing acts: According to Steve Clark, owner of Athletic Physical Therapy, balance is not only essential for stability, it is also vital for overall leg strength. Perform simple balancing exercises at home, such as standing on one leg for as long as you can or putting your pants and shoes on while standing. For a more high-tech approach, use a balance or wobble board.

Yin and Yang: Recognize your imbalances in your muscle groups and use resistance training to offset them. As a general rule, the muscles you cannot see are usually the underdeveloped ones. The hamstrings, rhomboids, trapezius, rear deltoid, and lower back need to be periodically emphasized to keep pace with their forward=facing brethen.

Cross train: Modify your training to mix up your training. This reduces and lessens the chance of repetitive-motion injuries and also develops the other muscles of the body that are not specifically addressed during your normal routine or particular sport.

Go long: Getting in better cardiovascular shape is crucial, as many joint injuries are a result of fatigue stemming from improper conditioning.

Preheat: Warm up. Stiff muscles and joints are much more prone to injury than those that have been properly warmed up. Ride the bike or jog for 10 minutes before starting your workout, or getting on the court to play.

Stretch: Flexibility helps improve strength and performance by reducing muscle tension. It also helps prevent joint injury by absorbing and dissipating force and trauma that occur at the joints.

Rope-a-dope: Jumping rope helps build eye, hand and foot coordination, develops leg and ankle strength, cardiovascular endurance, and last but not least, balance.

Get in alignment: Visit a chiropractor regularly, as proper body alignment is vital for preventing joint injuries.

Take a hike: Hiking is great for leg strength and stability. It strengthens the ankles, improves lateral balance, and builds power and endurance.

Check it out: Make sure your equipment is working right. Make sure your shoes are appropriate for your sport.

Feet first: Wear custom orthotics if you overpronate (feet and legs bend in) or supinate ( feet and legs bow out). If your feet do not hit the ground properly, the force your body has to absorb is not going to be distributed evently. In the long run, your ankles and knees pay the price.

Water works: Drink plenty of water as it not only prevents dehydration, but it also helps keep the joints lubricated.

Fill'er up: A healthful, low-fat diet rich in complex carbohydrates will help keep your energy level up and reduces the risk of injury caused by fatigue.