As I was walking up the stairs in my home the other day, I heard an unfamiliar creak. I stopped short for just a second, thinking the step had a loose nail in it. I continued up the stairs and heard it again. Wait a minute! That was not a nail pop, that was my ankle! What gives? It was actually creaking with each step I took up the stairs! How could this be? I am the model of perfect health. Even at age 46 (okay…I turn 47 on 9/11, but age is just a number, right? Look at my 105-year-old grandma!), I have rarely have any physical complaints. Maybe I just need to grease up this ankle joint. That should do it! Works for doors and hinges, right?
I did a bit of research on the web and found some information about how we can protect our joints. If I want to be running half-marathons in thirty years, I need to take this information to heart.
Here are the top ten ways you can protect your joints--what are you looking at me for? Mine are fine--nothing a bit of grease or rubbing compound won’t help. Also, I was delighted to discover that problems with our joints – namely osteoarthritis – are no longer considered a consequence of age, as there are several potential contributing factors to joint problems, with age just being one of the factors. Maybe those dozens of miles I run each week are the problem.
1) Maintain your ideal body weight. If you are carrying around too much extra weight, you burden your joints with more stress, most particularly the knees, hips, back and feet. (Notice there is no mention of ankles here. Check!)
2) Move your body. This does not mean walking from the couch to the fridge. You have to get up, get out, and get going. Exercise protects the joints by strengthening the muscles around them. Strong muscles keep the joints from rubbing against each other and wearing down the cartilage.
3) Stand up straight! I cannot tell you how many times my grandmother has told me this one. I think I still have the dent in my back from where she rammed her finger into it to remind me. Good posture protects your joints in the hips, back, knees, and neck. Remember this when toiling away on the computer for hours, too.
4) Use the big joints. When lifting or carrying something, use the largest and strongest joints possible--and if your husband or boyfriend is not around, then use your largest joints to avoid injury and unnecessary strain.
5) Pace yourself. Be sure to alternate periods of heavy activity with periods of rest. No, this does not mean hold the remote during the commercials and put it down during the show. Repetitive stress on the joints can contribute to excessive wear and tear.
6) Listen to your body. (I am not very good at this one). Don’t ignore any pain you are experiencing. Pain during or after any activity can be indicative of over-stressed joints. Give yourself some time to rest.
7) Fire the weekend warrior in you. In other words, don’t engage in activities for which you know your body is not prepared. Don’t walk to and from the mail box every day and then think you are ready to run a marathon on Saturday. Start new activities slowly and safely so that you will know in what manner your body will react to them.
8) Wear proper safety equipment. Don’t leave helmets and wrist pads behind. Be sure to get safety gear that is comfortable and fits well. However, I have never seen someone wear a helmet when running a marathon.
9) Don’t be a statue. Change your positions frequently to decrease the stiffness in your muscles and joints. For me, this would mean to go from running shoes to bicycle seat. (Not to be confused with going from sofa to recliner.)
10) Ask for help. If you think the job at hand is too big for you to handle alone, get another set of hands to help out.
Well, I will say this--my ankle does not make that creaking sound when I go down the stairs. Interesting. For now, I am going to blame it on my new running shoes. I have already fulfilled the above-mentioned steps, so what else could it be?
(Information for this article was found at http://www.arthritis.org/protect-your-joints.php)