If your hips and knees function well and are totally pain-free, you might just take it for granted.
But even if you cant feel it, these joints are workingreallyhard.
Take your knees, for example.
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Same for your hips, which are essential for most movements and provide support for your back and knees.
The good news here is that the earlier you start taking care of your joints, the better.
Wear comfortable, supportive shoes.
A small 2014studyfound that higher-heeled shoes may even contribute to an increased risk of osteoarthritis in women.
Dr. Wittstein suggests opting for footwear with arch support and minimal heel rise to keep pain at bay.
you might add a shoe insert or orthotic for extra cushioning and support.
Switch up your workouts with cross-training.
Its great to have go-to forms of exercise that you love to do over and over again.
So what counts ascross-training?
Walking, using a rowing machine, and water aerobics are good options too.
Yoga is a great habit to start early on, Dr. Wittstein says.
Yoga is known to build core strength andimprove flexibilityand balance, helping prevent falls and associated injuries.
It can also strengthen the back and pelvis muscles, which helps support and protect the hips.
Strength training is one of the best things you could do for healthy joints, Dr. Lee says.
Having extra muscle also helps you maintain balance and bone strength.
Luckily, many of the same exercises benefit both your hips and knees, she says.
(SELFs6 Weeks to Strongerworkout program is a great place to start!)
Warm up before any activity.
Afterward, Dr. Mulcahey says to cool down your muscles.
(Here arefive post-workout stretches to loosen tight musclesand ayoga cool-down.)
Give your body time to rest in between workouts.
This overuse can lead to injury and pain.
It also gives your body time to recuperate so your muscles can build back even stronger.
(More onplanning your rest days here.)
Improving your posture may also have a meaningful impact on your joints.
Quit smoking
If youre a smoker or vaper, activelywork on quitting.
Theres a strong connection between smoking and pain and joint damage, according to theArthritis Foundation.
Pay attention to your pain.
Your joints might seem invincible when youre younger, Dr. Lee says.
But, as you age, you may realize theyre not as resilient as you thought.
She urges everyone to start taking steps to protect their knees and hips now.
We want you exercising, we want you moving, she says.
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