Instead, I’m going to cut to the chase and let you in on a little secret…

Scientists and doctors agree that there are several key areas to focus on for better joints no matter what your age, and these four can be done all by yourself from the comforts of home.

1. Take a load off. What you may not know and will be shocked to find out is that every extra pound of body weight you carry is equivalent to around 4 pounds of excess pressure on your knees and other joints. That means if you’re just 10 pounds overweight, that’s an extra 40 pounds of unnecessary pressure placed on your joints. Take a load off with regular diet and exercise.

2. Use it or lose it. Although you may limit movement to keep your stiffness and discomfort from flaring up, long periods of inactivity can weaken muscles, which means your joints are doing all the work when you do move. Research suggests that low-impact aerobic exercise can actually help reduce joint tenderness.

3. Don’t forget to stretch! AFTA Certified Personal Trainer, Lisa Amburgey, believes a few minutes of stretching every day will help prevent stiffness or injuries. She recommends the knee extension, performed while sitting on a chair with your back supported and the balls of your feet and toes touching the ground. Slowly extend your right leg in front of you until it is parallel to the floor and your leg is straight out. Flex your foot, hold about 3 seconds, and then slowly return it to the floor. Repeat on your left leg, then alternate legs for 8-12 sets.

4. Supplement for success. What about that sore, aching feeling in your knees and other hot spots that you can’t seem to extinguish no matter what you try? A high-quality joint formula like Instaflex can deliver powerful ingredients and benefits you won’t get elsewhere.

• Aim for 8 hours of sleep a night.
• Keep your sleep schedule regular and consistent.
• Go to bed and wake up at the same time.
• Napping is acceptable but keep naps to 30 minutes or less.
• If you’re experiencing insomnia, talk to your physician, and see what options you have.
• Make sure you get plenty of sunlight during the day.
• Do not watch TV before going to bed—the light can keep you from falling to sleep.
• Establish a bedtime routine and make sure the bedroom is dark.
• Keep the bedroom quiet. This can mean using earplugs. Or you can mask sounds with a fan or by playing recordings of light noises.
• Make sure the bed is comfortable and the bedroom is cool.
• Exercise during the day can promote sleep.
• Before bedtime, stay away from big meals, alcohol, and caffeine.
• Smoking disrupts sleep because nicotine is a stimulant.

Exercise can significantly help people who want to sleep easy. However, too much exercise can lead to fatigue. So it’s important to find a balance and make sure you get enough rest between exercise sessions.

What can you expect during a physical therapy visit?

1. The physical therapist will start with a review of medical history—including joint discomfort and the cause of joint discomfort.
2. Total evaluation of flexibility, posture, gait, balance, and other physical factors.
3. Establishment of a plan based on your condition and goals.
4. Ongoing assessment.

Importantly, your physical therapist can also assess your work requirements and make suggestions to help you avoid motions at work that may lead to additional joint discomfort. The physical therapist may recommend special equipment like insoles. Then the therapist will also give you ‘homework’ so you have exercises to perform at work and home. The treatment plan will be fully customized to your specific needs and requirements.

Massage Therapy

While massage therapy directly treats muscles, it can help to alleviate joint discomfort. However, if the discomfort is acute during a flare up, massage therapy may not be effective. Massage can release the tension in tight, cramped, or strained muscles that may be exerting additional pressure on joints. Massage therapy helps restore optimal health to muscles which means they can deliver nutrients to joints—especially important when you’re using a nutritional supplement like Instaflex. Maintaining optimal health is a proven way to help ease joint discomfort—and massage can help you achieve optimal health. If you choose to try massage therapy, let your therapist know about any joint discomfort and medical issues.

Alternative Medicine and Therapies

Many people who are suffering from joint discomfort have tried, or are actively using, ‘alternative’ medicine to help with the discomfort and achieve a higher level of health. Meditation, yoga, Pilates, tai chi, and acupuncture are popular choices.

Yoga Poses to Relieve Joint Discomfort

Yoga has many benefits, especially when it comes to flexibility. So it’s an option you should consider. It’s important to complete the exercises properly, using the correct form. So you may want to take personal yoga instruction or work in a small group. Remember: everyone had a first time trying yoga.

Pilates

An alternative or complement to yoga, Pilates is an exercise system based on building strength without bulking up. Pilates can also help to improve flexibility and agility plus prevent injuries. Pilates is named after Joseph H. Pilates, who was a physical trainer and founder of The New York Pilates Studio.

Pilates is based on controlled movements organized to engage body and mind. Many instructors use specifically designed exercise apparatus. Initially organized for rehabilitation, professional dancers and athletes discovered Pilates and today, millions benefit from Pilates. Correct movement of the spine is a focus and initial lessons begin with gentle exercises—sitting or lying down. The benefits include flexibility, core strength, and correct breathing. People who enjoy Pilates frequently gain a body that’s strong and supple plus a flat belly, balanced legs, and strong back.

Joseph Pilates opened a gym in New York City in the 1920s which he operated until 1967 when he passed away age 87.