Kiel Garcia

10 WAYS TO PREVENT JOINT DAMAGE
1. Maintain an appropriate weight
The more fat you have, the more weight you put on your joints, especially your back, hips, knees and legs.
2. Active
Moderate exercise and sports will help maintain strong muscles and easy blood circulation. It is a factor that helps strengthen the nutrition of the articular cartilage layer. Strong muscles will help reduce stress on the joints during movement.
3. Keep your body straight
Good posture will help protect the joints from unbalanced pressure. In the physiological upright position, the contact area between the two joints will be maximized, so the pressure will be minimal. Moreover, there will then be a balance of force between the ligaments and muscles around the joint, helping to reduce the most pressure on both sides of the joint cartilage.
4. Use large joints in carrying heavy loads
When lifting or carrying heavy objects, you need to pay attention to the use of muscular force of large joints such as shoulder joints, elbow joints in the hands; In the legs are the hip joints, the knee joints. Be good at using the principle of leverage on large joints to avoid injuring small joints such as wrists, ankles, hands and feet.
5. Maintain a comfortable pace of life
You should organize your work reasonably, in harmony between rest and labor. Remember that every organ in the body needs rest to regenerate energy. Do not repeat work or work postures that last longer than the body can bear. The force of impact is not great, but if repeated for too long, it will damage the joints.
6. Must know "listen" to the body
Our bodies have amazing alarm mechanisms. When there is a problem it will notify you immediately. Where pain is the main warning sign. Exercise should be stopped immediately if it causes pain.
7. Change body posture regularly
You should change your posture regularly. Avoid lying down for a long time, sitting for a long time, standing for a long time as it will stagnate circulation and cause stiffness. This possibility is a major factor in occupational -induced osteoarthritis, especially in intellectual workers.
8. Training “like a warrior” will hurt you
When you are having problems with your joints, your doctor’s advice to exercise may be too eagerly taken by you. The cause is often a secret fear that marks the old age of a successful person in life, a concern if you are a family breadwinner. These reasons make you rush to practice like a firefighter putting out a fire. However, this does not apply to joint damage. Because the cartilage of the joint has to go through a long impact to be damaged (degeneration), so when you feel pain, it means it has been damaged quite badly. Rest will stop the damage from increasing. Movement will help him recover but will need to increase the intensity gradually. If you are too heavy or impatient in training to burn the stage, you will inadvertently kill a new and weakened layer of cartilage due to your own excessive power. Should start with gentle and slow movements, then gradually increase depending on the body's response.
9. Protect the body from uncertainties in daily life
When leaving the house, you need to prepare wrist and knee protectors carefully, in case an unexpected situation could cause you injury.
10. Do not hesitate to ask for help
You should not try to do something that is too heavy for you. If you find it difficult, ask for help from others. Carrying or carrying heavy objects can cause pain that lasts for days. This pain represents damage to the body. From small holes can develop into larger lesions on the surface of the cartilage.

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The Best Foods for Healthy Joints
Seeds and Nuts. Seeds and nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. ...
Coldwater Fish. ...
Fruit. ...
Cruciferous Veggies. ...
Beans and Lentils. ...
Olive Oil. ...
Whole Grains. ...
Root Veggies and Garlic.

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