Joint Care Tips as You Adjust to Your New Normal

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Ergonomic solutions for joint pain

With the arrival of fall, many of us are returning to previous routines or shaking things up anew. How this looks will be different for all of us. Maybe you’re heading back to the workplace after months of working from home, or hitting the gym after a year-long hiatus. Maybe you’re excited to pick up a new activity or even just take public transit! But what you think are small changes to your daily activities can take a toll on your body, so here are a few joint care tips as you adjust to your new normal. 

1. Check Your Ergonomics 

As our work and social lives shift, it’s a great time to make changes for the better, if possible. At work, this might mean setting up a sit-stand desk and altering the office layout to encourage more frequent movement (such as moving recycling receptacles, printers, water coolers, and so on).  

If you often wonder why your body aches after work, checking your workstation ergonomics is a must! 

2. Start Your Day with a Good Stretch! 

Joints are meant for movement. Whatever your activity level is, incorporating stretching as part of your day is a key tool in caring for your joints. Find a time that is most convenient for you, whether it’s a quick stretch in the morning, on your break, or before your workout. 

Check out the video above for a quick 5-minute routine with some simple stretches you can do prior to any activity. Even if you don’t exercise, you can incorporate this routine into your day to prevent joint pain.

Walking to prevent joint pain

3. Incorporate Walking into Your Routine  

Whatever your new normal looks like, try to make walking a part of your day. Whether you do a few micro-walks (seriously, even 5 minutes make a difference!) or a longer walk, just the act of moving your joints will do wonders for preventative joint care.   

If you’re back to working on site, ask your colleague to join you for a “walking meeting.” It’s a great way to get some fresh air while soaking up some vitamin D. If you’d rather fly solo and get some “me time,” consider walking before and after work or taking shorter breaks throughout your workday to fit in a 10–15 minute walk. Whatever best fits your style, just get out there and take that first step! 

Low-impact exercise to prevent joint pain

4. Evaluate Your Physical Activities 

If you’re already experiencing joint pain or have experienced it in the past, you may want to consider keeping your activities low impact. Some great options include:  

  • Swimming or water aerobics 
  • Biking  
  • Rollerblading or skating  
  • Pilates 
  • Elliptical training 
  • Rowing or kayaking 
  • Cycling  

5. Stay Hydrated

Joint tissues, such as cartilage, don’t have a direct blood supply, meaning that dehydration can quickly cause problems and increase the risk of injury. Staying on top of hydration by drinking plenty of fluids, especially in the summer months, helps joint tissue stay lubricated and supple. That way, you can get back to enjoying your favourite activities without sprains, strains, or tears (of any kind!). 

Foods to prevent joint pain

6. Fuel Your Joints for the Day 

Changing your routine from lockdown life to the frantic pace of full reopening can be daunting for both body and mind. Make sure to fuel for fitness, especially if you’re suddenly increasing energy expenditure with a regular gym habit, active commuting to work, or other activities. 

This means increasing your intake of fresh fruits and vegetables, nuts, seeds, lean protein sources like legumes, and healthy whole grains, all of which provide the vitamins, minerals, fibre, macronutrients, and antioxidants you need to stay healthy and prevent joint pain. 

Nutrients to prevent joint pain

7. Start a Preventative Joint Care Regime 

Your joints not only need good hydration and the right fuel, but they also need specific nutrients and compounds to help with repair, rebuilding, and normal growth and development. These nutrients include: 

These nutrients help support joint lubrication, keep inflammation in check, and enable timely repair of cartilage and joint tissue. In other words, they’ll help lessen your risk of joint pain or injury!

Webber Naturals

Webber Naturals

Nutritionists & health experts, bringing you content to help you live your best life, naturally

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