Weight loss is the most popular New Year’s resolution. Shedding pounds offers many health benefits, such as reducing your risk for heart disease, taking stress off your joints and improving circulation. A healthy weight loss plan includes a balance of proper nutrition and exercise. Without this balance, you may increase your risk of developing problems with your hips, shoulders, knees and other joints.
Work with a Trainer
We recommend that you work with a trainer before starting your exercise program. The trainer can provide support over the course of your weight loss journey, or you can have a few appointments to learn proper technique. The trainer will adapt the exercise program to your current health status and your goal for shedding the pounds. High impact exercise poses the greatest threat to your joints, and the notion of “high impact” is variable. Walking may be low impact for one person, yet high impact for someone who carries a large amount of excess weight and has already experienced joint damage.
Moderation is Key
Making the commitment to lose weight may have you feeling energized and enthusiastic, but you should start slow and gradually increase the intensity of your workouts. Your muscles may not be able to properly support your joints, and starting too strong may destabilize the joints during your workouts.
Keep Your Feet Comfy
Your feet take the brunt of your workouts, and they need to be properly supported. Many joint issues are linked to misalignments of the feet and ankles. Wearing comfortable shoes helps you maintain proper posture and even makes the experience a bit more enjoyable.
Foods That are Good for Your Joints
The beginning of your weight loss efforts is a great time to include foods that offer a combined benefit of being healthy and good for your joints. Include foods that are high in:
- Antioxidants, such as seasonal berries and nuts
- Quercetin found in red apples and onions
- Omega-3 fatty acids found in many types of fish
- Beta-carotene and vitamin A, such as butternut squash and carrots
- Sulforaphane, such as spinach and Brussels sprouts
Preparing your meals with ginger, basil, extra-virgin olive oil and turmeric also help protect your joints.
Want to Learn More About Protecting Your Joints? Contact Sports, Occupational and Knee Surgery.
To learn more about taking care of your joints, as well as treatments for ankle instability, ACL injuries, ankle sprains and our other services, contact Sports, Occupational and Knee Surgery. We have two convenient locations in San Antonio and Schertz, Texas, and you can contact us directly at (210) 696-9000.
