Hoang Tran, an occupational therapist in Miami, is pleased to share some simple, but helpful tips to keep your body in good shape by strengthening your muscles and taking care of your joints.
1. Lose some pounds
Your weight affects some of the strain on your hips, knees, and back, as it puts additional pressure on them. Even a little weight loss can help. Every pound you lose takes 4 pounds of pressure off the knees.
2. Stay active
It’s the golden rule of full-body health: The more you move, the less stiffness you’ll have. Whether you’re reading, working, or watching TV, change positions often. Take breaks from your desk or your chair and get active. Try to find an activity you enjoy and do it regularly. Whether it’s hiking, cycling or dancing, you will get your dose of endorphins and a healthier body to boot.
3. Safety first
Wear proper protective gear when you do activities like in-line skating, hiking, skiing or playing contact sports. If your joints already ache, it might help to wear a brace on the affected area when you play tennis, lift weights or even perform some tasks at work. Make sure you include mobility and stretching exercises to your routine as they will help reduce the risk of additional trauma.
4. Strengthen your core
Stronger abs and back muscles support your spine and also help you to maintain balance. Better balance means you’re less likely to fall or get injured. Add core (abdominal, back, and hip) strengthening exercises to your routine. Pilates and yoga are especially great workouts to try. They also include stretching techniques covered in point 3.
5. Adjust your diet
You can get a lot of vitamins and minerals from your daily meals, if you plan them smartly. For example, rich-in-fat, cold-water fish breeds like salmon and mackerel are good sources of omega-3 fatty acids, which help keep joints healthy. Don’t like fish? Try fish oil capsules instead.
Include calcium and vitamin D in your diet. We all know that dairy products are among the best sources of calcium, but dairy is not an option for everyone. Go green instead, and try leafy vegetables like broccoli and kale for your daily dose of calcium. If you don’t get enough of these minerals from food and the sun, ask your doctor about supplements.
6. Know your limits
It is normal to have some muscle pain after you exercise or perform hard physical labor.
But if your body hurts after 48 hours, you may have overdone it. Don’t push so hard next time. Working through the pain can lead to an injury or further damage.
What to do if you have an upper extremity pain as a result of trauma (or when you don’t know what the root cause of the pain is)?
If you are having arm and hand pain or just annoying, nagging discomfort, you are looking to ease your mind about what can be done to help no matter how long it’s been — weeks, months, or even years — Hands on Therapy Services, a provider of hand therapy in Doral, will be happy to answer ALL questions you have regarding physical therapy in Doral, physical therapy in Miami, occupational therapy, hand therapy Miami and certified hand therapist Miami.
Watch this video from one of our Patients and learn what we can do for you at Hands on Therapy Services:
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We provide hand therapy for various hand-related conditions, physical therapy, and massage therapy. Our Miami clinic offers an open and friendly environment where you will feel comfortable being treated by an OT/CHT in a one-on-one setting.
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.