These Everyday Habits
Can Wreck Your Joints
Injuries don’t happen only during exercise.
How you sleep, how you walk, how you use your computer
& even how you hold your phone can all lead to pain.
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Carry Extra Weight
- Your joints, which link your bones together, are sensitive to heavy loads.
- Every pound on your frame puts 4 lbs of stress on your knees.
- It also strains your back, hips & feet.
- That causes wear and tear that can lead to damage, aches & pain.
- Being overweight also triggers inflammation.
- That can make all your joints, including in your hands, stiff, painful & swollen.
Text Too Much
- A Texting thumb is a real thing.
- Your tendons can get irritated & lock your thumb in a curled position.
- All that looking down at your phone is just as bad for your neck & shoulders, too.
- Every inch your head drops forward raises the load on your muscles.
- If you bend your neck so far that your chin touches your chest, it’s as if your neck has to support the weight of 5 heads instead of just one.
Steep Price of High Heels
- They might look great, but the higher they rise, the more your weight tips forward.
- Your thigh muscles have to work harder to keep your knee straight, which can cause pain.
- When heels go up, so does the twisting force in your knees.
- If you wear them every day, you boost your odds for osteoarthritis.
- That’s when the bones & the cushioning between the bones break down.
Wear the Wrong Shoes
- Worn-out shoes don’t support your feet & ankles enough.
- That’ll throw your knees, hips & back out of whack.
- Also, make sure your sneakers are right for your sport.
- High tops for basketball, for example, can protect your ankles from sprains.
- But don’t go overboard.
- Too much cushion or arch support means your foot can’t move naturally, which could keep
you in a cycle of pain.
Crack Your Knuckles
- That satisfying pop comes from tiny bubbles bursting in the fluid around your joints Or from ligaments snapping against bone.
- Despite what annoyed adults might have warned you, it doesn’t cause arthritis.
- Still, it might be smart to stop.
- One study showed that this habit may cause your hands to swell & weaken your grip.
Lug a Big Bag
- Whether it’s a purse, backpack, or messenger bag, packing too much can cause neck
& shoulder pain. - Heavy weight on one shoulder throws off your balance & your walk.
- If you tend to carry things only on one side, the constant pull overstretches your muscles
& tires out your joints. - If you do that every day, your body’s going to let you know loud & clear.
Using Wrong Muscles for the Job
- When you put too much load on little muscles, your joints pay the price.
- If you need to open a heavy door, push with your shoulder instead of your fingers.
- When you lift something off the floor, bend at your knees and push up with your strong
leg muscles. - When you carry something, hold it close to you in the palms of your hands instead of
stressing your fingers.
Should You Sleep on Your Stomach
- It might help with snoring, but not so much with the rest of your body.
- Lying on your tummy pushes your head back, which compresses your spine.
- Your head also will face in one direction for longer stretches than if you sleep on your back.
- All that puts pressure on other joints & muscles.
Skip Stretching
- You don’t need to do Yoga but regular stretching can help strengthen your muscles
& tendons - It also can make them more flexible.
- That allows your joints to move more easily & helps the muscles around them work better.
- That’s key to healthy & stable joints.
Skimp on Strength Training
- Once you turn 40, your bones start to get a little thinner & more likely to break.
- If you build muscle with strength training, it slows bone loss & triggers new growth.
- So you not only get stronger muscles, but denser bones, too.
- Together, they stabilize your joints so you’re less likely to get hurt.
- When you play tennis, you use the same motions over & over.
1. But if your form is bad, you'll stress your body in all the wrongn places.
2. If you overload your muscles, it puts more pressure on your joints & you can
end up with an injury like tennis elbow
Smoke & Chew Tobacco
- Here’s another reason to quit: Your joints will thank you.
- Nicotine from cigarettes & chewing tobacco cuts down on blood flow to your bones & to th
cushioning discs in your back. - It limits how much bone-building calcium your body can take in.
- It also breaks down estrogen, a hormone you need for bone health.
- It also slows new growth that thickens bones.
- All that makes your joints weaker & your hips more likely to break.
Don’t Get Quality ZZZs
- You may wonder how poor sleep can affect your joints.
- One study found that people with arthritis felt more pain after restless nights.
- That made them take a closer look.
1. One theory is that when you don’t sleep well, it triggers inflammation in your body.
2. That might lead to joint problems over time.
3. More research is needed, but in the meantime, it sure won’t hurt to get good shut-eye.
Slouch and Slump
- Your body’s at its best when you work with it, not against it.
- That’s why posture matters.
- When you slump in your chair, it puts more stress on your muscles & joints & tires
them out. - It’s like always jamming on your car brakes when you could just ease down on the
pedal instead. - So keep your back straight & those shoulders back & down.
Ignore Pain
- When you work out, you might think you just need to power through it.
- After all, no pain, no gain, right?
- It’s true that some muscle soreness is OK but not if it lasts for days or if your muscles are swollen or too sore to move or to touch.
- Joint pain isn’t normal, so pay attention to it.
- If you think you overdid it, ease up on your exercises. If the pain won’t go away, check
with your doctor.
Too Much Computer Time
- It can literally be a pain in your neck & your elbows, wrists, back & shoulders.
- The problem isn’t just bad posture, but that you hold it for too long.
- That overworks your muscles.
- It also puts pressure on the discs in your back.
- If you’re in a soft chair, prop up your arms with cushions to take the load off your
shoulders & your neck. - Be sure to get up & move every hour.
Repeat Poor Form
- When you run, bike, or play tennis, you use the same motions over & over.
- But if your form is bad, you’ll stress your body in all the wrong places.
- If you overload your muscles, it puts more pressure on your joints & you can end up
with an injury like tennis elbow.
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