Joint is an intersection among 2 or more bones of our body. All our movements in day to day activities depend on these joints. The steadiness of a Joint depends on its composition.
The hip joint is quite firm because it has profound ball and hollow arrangement, whereas the shoulders is bit less firm because it has a little region of bony connection. Some less stable joints are the fingers and shoulders joints which are easily displaced from minor injuries. We can turn, walk, spin or rotate because of joints. All movements are possible due to joints. The hinge joint is responsible for the twisting and straightening of a body. Elbow, ankle, knee and the joints among the fingers are the examples of a hinge joint. The twisting and turning movements are possible due to ball and socket joints. Example of ball joints and socket joints are hip and shoulder joints. The gliding joints offer flexibility of gliding two flat bones of foot and wrist on each other.
Taking good care of joints is necessary otherwise it leads to many problems such as dislocations of joints, ligament injury, and arthritis. Displacement of a joint occurs when strain creates absolute dissociation of two joints. Sometimes we feel painful clicking; this is the sign of an intra-articulating disc ligament injury. This ligament injury leads to problems and pain in moving of joints.
Arthritis is also called joints disorder or tenderness of 1 or more joints. The general problem due to arthritis is joint pain. Aging can also cause joint pains.
Some common problems that causes joint problems in a human body
1) Lack of nutrition in our daily diet.
2) Over weight of our body.
3) Bad posture and sitting habits.
4) It also causes due fractures and disease like arthritis.
5) Injury, disease and old age cause problems in joints.
10 Healthcare tips for healthy Joints
1) Exercise for healthy joints
Regular workout makes you healthy and fit. You can also maintain your healthy weight. Some aerobics activities can increase the rate of heart beat and decreases the chances of joint’s swelling. Avoid complicated exercises and opt simple exercises such as swimming and bicycling. Do not sit still on a chair for long time; it has a risk of potential joint pain and strain for your body.
2) Joints need Support of Muscles
Our joints are supported by muscles. If you are lean or skinny, your joints require some more muscles, particularly around knees, because they carry our whole body load.
3) Eat protein
Recent studies indicate that high protein diet can easily lessen the risk of fractures. They build up good muscle’s strength which supports the joints. The rich protein diet for vegetarians that are rich in proteins are soy, beans, milk, yoghurt, nuts, and legumes. For non-vegetarians; egg, lean meat and salmon are recommended.
4) Carbohydrate consumption
To develop bone mass thickness and raise calcium assimilation we have to take composite carbohydrate such as vegetables and fruits. Vegetables and fruits are also having minerals, vitamins and other anti oxidants those are good for general health.
5) Calcium Intake
The most important ingredient for bone health is calcium. It is richly found in our body. For the proper malfunctioning of our nerves and muscles the daily intake of calcium is suggested (varies for different age group and gender). It is mainly available in all the dairy products like cheese, milk, curd, tofu etc.
6) Vitamin D
For the absorption of calcium in our body vitamin D is needed and it is present in sunlight which is abundantly available for all of us. Other sources of Vitamin D are egg yolks, fatty fishes and cereals as well. It also helps in improving our immune system.
7) Save joints from injuries
During high risks activities like skating or climbing always wear knee guard or knee pad. Elbow pads also protect elbows when you are playing tennis, badminton and cricket. Guard against movements that cause sudden jerks to the body.
8) Movements of joints
Full movements of joints are needed to make them more and more flexible and decrease stiffness.
9) Identify joints limitations
During exercise the pain will occur sometimes and if it will keep for long time then we have to restrict some hard exercises including weight lifting as well.
10) Maintain Good Posture
Good posture saves our joints from top to bottom. Be careful about how you sit, walk and perform daily chores. It is important to keep your posture in a way that does not strain your body.