Playing sports regularly helps prevent many of the discomforts associated with rheumatic diseases. For this reason, today we want to talk to you about the enormous benefits that sport has for joint health. You may need it to motivate you to do daily activities.
The joints are structures that join the bones together. Most of these allow movement. In turn, there are several issues that help keep the ends of the bones together, such as the joint capsule, muscles, and ligaments.
There are several physical problems related to joint health. Among these, we find the pain, better known as arthralgia, and joint inflammation known as arthritis. Playing sports regularly helps reduce the incidence of these conditions.
The benefits of sport for joint health
As we have said, playing sports helps to preserve and protect the different parts of the body, such as bones, muscles, ligaments, and cartilage. Here are the benefits it offers:
- Strengthens the muscles and structures that surround the joints, giving them more support and resistance.
- Increases the range of movement of the joints.
- Improves flexibility.
- Increases physical endurance.
- Help lose weight and consequently reduces the load on the joints.
How to start training to promote joint health
To play sports you need preparation, so if you’ve never done it regularly, we’ll give you tips to get you started. In this way, you will avoid getting hurt and you will be able to take advantage of all the benefits for joint health.
Make yourself comfortable
First, wear comfortable clothes and shoes suitable for physical exercise. Furthermore, you will need to hydrate yourself well and protect yourself from the sun to avoid burns. Always carry a liter and a half of water with you to maintain the right level of hydration.
Start by taking short walks
For physical activity, you can start with 10-15 minutes of walking three times a week. Furthermore, since this is not such a difficult exercise, you can consider it simply as a simple walk to motivate you. As the days go by, you will realize that you are walking more and more, without forcing the body.
Include some resistance activities
Walking is an aerobic exercise that helps improve physical endurance. However, to increase muscle mass and strengthen muscles and joints, it is necessary to include resistance activities, for example with light weights.
Avoid doing sports after eating
Exercising in the afternoon will surely make you feel better and help you wake up less rigidly in the morning. You should also avoid training before going to sleep, as activating the body will make it difficult for you to sleep.
Avoid exercising if your joints are sensitive or inflamed
If your joints are particularly sensitive, heating them (with a hot shower, for example) can be beneficial. After training, you can massage the joint by applying something cold, such as ice. Our advice is to never exert heat on an already inflamed joint.
Remember that pain is a signal
If you feel pain doing any kind of physical activity, think about what might have caused it and try not to repeat the same mistakes in the future.
After physical activity, it is normal to feel tired and a little sore
This annoyance, however, disappears after a few hours and you will feel even better than when you started. If the pain should be persistent or new problems arise, it is better to stop and re-evaluate the training, modifying intensity and frequency.
To conclude, one must always be careful when it comes to playing sports. The important thing is to carry it out consistently and with the appropriate intensity for each person. Do not hesitate, sport is good for joint health!