Can exercise fix squeaky joints?

CREAKING joints, while most people tend to associate them with older folks, are pretty common. And while those sounds emanating from your joints, especially when these become regular, can be alarming, personal trainer and fitness instructor Gisel Harrow said chances are unless they’re accompanied by other symptoms, they’re not only harmless but should improve with exercise or some amount of adjustment to your exercise regimen.

“As we get older, we’re more likely to hear sounds often described as creaking bones or creaking joints. The fact is that as our bodies age, the cartilage that covers the ends of bones can wear away, causing rough areas. Instead of soft tissue like a tendon silently gliding over the bone, the joint makes a grinding or crunching sound,” Harrow explained.

She pointed out that unless the noise is accompanied by pain or swelling, then the best way to avoid or correct creaky joints is to move as much as possible during the day.

“Exercise keeps muscles around affected joints strong, lubricates joints, decreases bone loss and helps control joint swelling and pain. The more you move, the better the body lubricates its joints and the less noise they make,” Harrow advised.

If you want to improve your bone health and get rid of that annoying creaking sound, then Harrow has a couple of tips that will either prevent or fix your squeaky joints:

1. Warming up before exercising

People underestimate this step in their exercise regimen. However, it is a crucial part of the process because in its absence there is an increased possibility of joint injury. Warming up also releases tension in the muscles, loosens the joints, and encourages the flow of lubricants.

2. Do low-impact exercises

Exercises such as walking, swimming, cycling, running and aerobics are not only gentle on the joints, but they are effective in strengthening joints.

3. Resistance training

You exercise regimen should also include resistance training and weight lifting which are both effective in that they keep your muscles strong and protect your joints against damage. It also takes the pressure off your joints and strengthens the joints.

4. Gradually increase the intensity or duration of exercise

A good session is 45 minutes to one hour.

5. Do regular stretches to maintain or increase flexibility

Stretching, once done regularly, can help reduce tension and discomfort in the joints. It can also increase the range of motion in your joints, and reduce the risk of joint injury.

Harrow said that exercising regularly can also reduce the possibility of creaky joints since regular exercise will help you to maintain a healthy body weight. This will also reduce any associated stress on the joints associated with excess body weight.

Another lifestyle change, which she said may be crucial to fighting creaking noises in your joints, is tweaking your diet to include anti-inflammatory foods. Some foods that are particularly helpful in this department include pineapples, walnuts, celery, beetroot, almonds, tomatoes, oily fish such as mackerel or herring, kale and other leafy greens, strawberries, virgin olive oil, flax seeds and spinach.