Movement is life. However, when pain or stiffness appear, we often neglect something as basic as exercise, fearing to aggravate the situation.

At Instituto de Traumatología Gastaldi Orquin (ITGO) we are experts in traumatology in Valencia. We know that keeping your joints strong and healthy is not only possible, but essential to prevent injuries and improve your quality of life.

It’s not a matter of exhausting yourself or making sudden movements, it’s a matter of incorporating a series of routines that promote joint mobility, strengthen the muscles that support these joints and relieve stress in these areas, so as to improve functionality and reduce pain in these areas.

In this article we will show you a simple and effective guide to help you start taking care of your joints today.

The importance of strengthening your joints

Joints are the links between bones and are what allow us to move. Therefore, their correct functioning depends on a delicate balance between muscles, ligaments and tendons.

If this balance is disturbed, whether due to a sedentary lifestyle, overweight or injury, the joints begin to suffer.

Strengthening the muscles that support your joints has multiple benefits: it improves stability, relieves pain, increases flexibility and, most importantly, reduces the risk of injury and degenerative diseases such as osteoarthritis.

Regardless of your age or physical condition, there are exercises that can help you feel better and prevent future problems. In this regard, we apply our knowledge in sports medicine in Valencia, using exercise as a treatment for degenerative injuries.

What exercises are the most recommended?

The best exercises for the joints are those that strengthen the muscles without overloading the joint structures.

Here are a few that you can easily incorporate into your routine:

Low-impact exercises

Low-impact activities are ideal for protecting your joints while improving your fitness. Walking, swimming or cycling are excellent choices.

Mobility not only strengthens the muscles, but also stimulates the production of synovial fluid, which lubricates and protects the joints.

In fact, immobilisation has been shown to be detrimental to the proper functioning of articular cartilage homeostasis. Therefore, periods of immobilisation or unloading decrease the synthesis of macromolecules necessary for joint tissue.

If you are just starting out, Gastaldi in Valencia recommends spending 20 to 30 minutes a day walking at a moderate pace, doing some cycling, a yoga class, pilates, or try an aquagym class. Floating in the water reduces pressure on the joints, working on unloading makes movement more fluid.

Muscle strengthening

Strong muscles are the best defence for the joints. Strengthening exercises, performed with body weight or elastic bands are ideal for this.

Try movements such as gentle squats, short strides or lateral arm raises with light weights.

Perform 2 or 3 sets of 10 repetitions, always respecting correct technique, without forcing the movement and always working without pain.

Mobility and stretching exercises

Flexibility is key to avoiding stiffness. Mobility exercises improve joint range of motion, while stretching helps to relax muscles and prevent contractures.

Spend a few minutes a day doing controlled movements such as ankle rotations, shoulder circles or gentle hip and knee bends.

Supplement with static stretches for the hamstrings, quadriceps and back muscles.

Proprioceptive work

Balance and coordination are also essential for healthy joints. Proprioceptive exercises, such as standing on one leg or using a bosu, strengthen joint stabilisers and improve your body awareness, which also helps improve gait.

A simple routine to get you started

If you don’t know where to start, here is a basic routine that you can do 3 times a week:

• Warm-up: Walk for 5 minutes or perform gentle joint movements (ankle, wrist and shoulder circles).
• Strengthening: Alternate squats with elastic bands and lateral arm raises (3 sets of 10 repetitions each).
• Mobility: Perform hip rotations and gentle stretching of core muscles.
• Proprioception: Balance on one leg for 30 seconds on each side, repeating 3 times.

Remember that the key is consistency and listening to your body. If you feel pain during exercise, stop and consult a specialist.

Tips to protect your joints while exercising

Taking care of your joints means not only exercising, but also following some important habits:

• Always warm up before training. Preparing muscles and joints reduces the risk of injury.

• Wear appropriate footwear. This is especially important if you run or walk frequently.

• Avoid sudden movements. Excessive impacts can damage joints, especially if you have a history of injury.

• Don’t overdo it. Work at your own pace and increase the intensity gradually.

Taking care of your joints is a long-term commitment

Regular exercise not only strengthens your joints, but also improves your overall well-being. At ITGO, we are here to guide you through this process.

If you have any doubts about which exercises are most suitable for you or need help recovering from an injury, don’t hesitate to consult us.

Remember that prevention is always better than treatment. Start taking care of your joints today and enjoy an active and pain-free life.

If you want to learn more about how to protect your musculoskeletal system, we invite you to continue exploring our blog.