Top 5 Exercises to Strengthen Joints and Prevent Injuries

Strong and healthy joints are important for proper mobility and injury prevention. That is particularly true for anyone who is active or an athlete. Stiffness and pain in the joint can be avoided with some exercises that strengthen the muscles around the joint and keep the joint  healthy. These kinds of exercises are fairly common; they are part of many fitness programs, and most of them are relatively simple to do.

Squats

The squat is a powerful lower-body exercise. It engages the big muscles at the knees, hips and ankles. Stronger muscles mean better support for joints, and the knees, hips and ankles are major players not just in the squat but in all of the basic functional movements we repeat every day. Locked in place in sitting and standing.

How to Perform:

• Feet a little angled out, shoulder-width apart.

• Engage your abs and keep them engaged. Stand your ribs up in their neutral position: wide and plastic in the front and back. In other words, ribs should not pop forward, and the upper back should not round out when you lift.

• This is the squat where you sit back like you would in a chair, so your hips go low. Your knees shouldn’t travel over your toes, and your weight is in your heels.

• Remote, but thighs are in harmony with the ground.

• We have to drive through our heels to return to an upright position.

• Do 10-15 reps in a row, gradually increasing both depth and resistance.

Benefits:

• Strengthens thighs, buttocks, front and rear.

• Improves knee and hip stability

• Enhances movement — flexible, balanced and functional

Planks

Planks are an incredible core and full-body exercise. They stabilize the spine, shoulders and hips and help to minimize joint stress. Planks also hold the spine in a safe, neutral position, unlike traditional ab work, which subjects the spine to excessive flexion and extension. This not only allows you to engage the abdominal muscles more effectively, but it also relieves some of the pressure from the lower back and encourages good posture, thus reducing pressure on the spinal columns and other joints.

How to Perform:

• Plank position, forearms resting on the floor and elbows aligned below the shoulders. That's the position you want to take when planning.

• Straighten your legs and stretch your legs back as far as you can; your body is on your toes.

• Keep your body in a straight line from head to heels. Don’t let your body sag or arch.

• Fire up your core, ass and legs to hold the position.

• Hold for 30-60 seconds at a time and gradually increase the time over weeks.

• Repeat the form for 2-3 sets.

• Establish the position and refine the technique before “starting” the motion.

• Come into standing with your feet hip distance apart.

• Let your arms hang down at your side.

• For the right lateral raise, raise your right arm  into the air to the side of your body.

• Lift until your arm is parallel to the floor.

• Concentrate on raising the weight with your shoulder rather than your arm.

Benefits:

• Core, back, and shoulder muscles are strengthened.

• Reduces stress on the vertebral articulations

• Enhances posture, balance, and stability.

• Resistance Band Leg Press

Band leg press

A band leg press is a very low-stress, gentle joint exercise. Anyone can do it, men and women of many ages, with or without joint issues, and it is particularly beneficial for people who are recovering from injuries. You may hear people say that a leg press is just a squat with the band set up differently. A squat with a resistance band is great, but there are benefits to this exercise, too.

How to Perform:

• Lie on the ground with your legs extended in front of you.

• Grab a resistance band and place it under the bottoms of your feet. Hold the two ends in your hands.

• Once tightened, push your feet forward and straighten out your legs as the band stays taut.

• Take it back to where you began slowly but under control.

• Perform 2-3 sets of 12-15 repetitions.

Benefits:

• Tightens and tones muscles on the front and back of your thighs (quadriceps, hamstrings) and your butt (glutes)

• Provides support to the joints of the knee and hip while not straining those joints.

• Reduces the risk of injury and stiffness of the joints.

Shoulder Rolls

Shoulder rolls help to release pent-up tension in the shoulder joints and invite flexibility into the rotator cuff, keeping pain and stiffness at bay. This basic mobility exercise can — and should — be performed every day to prepare you for a better range of motion and to ease tightness from sitting too long or having bad posture. This one is a good one to do at your desk.

How to Perform:

• Standing or sitting tall, arms resting by your sides.

• Finally, bring your shoulders forward, making 10 circles in one direction.

• Roll back 10 times in the opposite direction.

• Focus on smooth, controlled movements for maximum benefit.

Benefits:

• Improve shoulder flexibility and mobility.

• Relieves tension in the neck, upper back and shoulders.

• Prevents stiffness of joints and prevents injuries.

Heel and Toe Raises

This simple but effective exercise strengthens the ankle and knee joints, improves balance and decreases the risk of falls. Working on the stability of the smaller joints is essential for older adults, as strengthening and stabilizing them greatly reduces the chance of injury. Do you know what all of those have in common?

How to Perform:

• Keep your feet at least hip-width apart. Rest your hands on something durable if you need them for support.

• Slowly raise your heels off the ground, resting on your toes.

• Come back to the starting position, then lift your toes while your heels stay on the floor.

• Do 12-15 reps for 2-3 sets.

Benefits:

• Prevents muscle strength and ankle joint strength of the calf.

• Improves stability, coordination and balance of lower limbs

• Reduces the frequency of ankle cramps and knee injuries.

More Joint Health Tips

• Beyond working out, you must have some of the lifestyle habits necessary to maintain the joints.

• The proper amount of fluids is needed to keep the joints lubricated and prevent friction.

Eat a Nutrient-Rich Diet: Foods in the “rich” department include omega-3 fatty acids, calcium and vitamin D. These nutrients put the strong in bones and joints. Fish and seafood (particularly oily ones such as salmon) are home to omega-3 fatty acids. They also occur in nuts (especially walnuts), seeds (especially flaxseed), oils (such as mustard and soy oil), and some greens (such as purslane). The most common sources of calcium in our diet are dairy products and leafy green vegetables.

Technique comes first. I would argue that the main variable in keeping no extra strain beyond the muscular from occurring at the joints is the correct form. You should not be doing that exercise if you cannot maintain proper form.

Stretch, Rest, And Recover: Repetitive use of the joints can promote inflammation. Let your joints recover.

Final Thoughts 

The health of our joints largely determines the overall movement and the prevention of injury. To this end, consider these five joint-focused exercises that you should perform regularly if you have or are prone to joint issues. They can strengthen the diverse muscles around your joints, improve your flexibility, and minimize the risk of future pain or injuries. The key is to use proper form and start slow (these are not speed exercises or competitions of any kind!). Once you hit the groove, the ills that plague your joints will hopefully not come back to haunt you.