I have bad knees. I can’t do lunges or squats, my hips/knees act up.
These are often phrases I hear from my clients in reference to their bodies.
Achy or stiff joints should NOT be a reason to eliminate squatting or lunging. In fact it could be the very reason you should.
Now let’s examine the achy, stiff joints in the lower extremity.
If you’re reading this, my guess is you’re over 50. As we age we are dealing with some new issues. The loss of muscle mass, the loss of bone strength. If you think about it our bodies are a living machine. We wouldn’t say the car can’t drive far because the oil is low right? We would add oil to help the functionality of the car. Similarly we can add lubrication to our joints to help them move better. One way is to practice mobility drills and to increase flexibility.
As you awake in the morning try these simple tips to get your body lubricated and ready to start the day.
Squats are the same as sitting and standing a functional movement. If you aren’t sure what that is, read this blog post.
Primal movements are important in keeping you moving well into your 90’s
Lunges are the same as stepping forward to reach down and get something. It is the same as stepping to the side and reaching to get something. Both movements require you to have good form so you can protect the joint. You should be able to accelerate the foot forward, bend it as you reach down to pick something up. If your knee doesn’t track over the ankle or moves laterally, you need to work with a trained professional so they help you.
Another way to keep lubrication in the joints is supplementation. Glucosamine, chondroitin, Turmeric and Omega 3 fatty acids are all known to reduce pain and increase joint function.
There is one more thing that will help, releasing the fascia and stretching the muscles around the joints to help them stay hydrated and move well. Think foam roll, massage, Thera gun etc. Any form of manual release will help the muscles repair and the joints remain hydrated and lubricated.
*** if you have a knee/hip issue, that was diagnosed by an orthopedic, or have any joint replacements you should consult with your doctor before exercising. They should recommend movements and advise on any limitations or contraindications.
As a corrective exercise specialist and a personal trainer, I partner with doctors for my clients rehabilitation. The success of you moving well is important to me as much as your doctor.
My hope is that you now see how those achy joints are a little reminder that your body needs some attention. The way you move now is a reflection of your future mobility.
If you could do me a favor and share this post with others, that would be great. The more people understand how their bodies move, and what is needs to stay young, fit and healthy, the better we will all be in our future years.
MOTION IS LOTION FOR THE BODY
XO
Maria