Evlo Fitness/Education/Evlo Programs/How to Keep Your Joints Healthy During Quarantine
03/18/2020
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Shannon Ritchey
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How to Keep Your Joints Healthy During Quarantine

COVID-19 has caused us to hit the pause button on life, and it has become important to create a new idea of “normal.” This standstill has slowed down a once never-ending flow of activities and has dramatically shifted routines. It’s essential to take care of your body in safe ways at this time.

The majority of daily activities are performed forward and backward (sagittal plane) without moving your joints in each direction they were designed to move. These repetitive movement patterns can cause overuse injuries, compensation, muscle imbalances, and even structural changes (ex. poor posture can develop from constantly being hunched over). Smart and intentional movement is crucial during this time. 

The most powerful tool I recommend to my clients is “Motion is Lotion.” However, not all motion is created equal. Check out my 10-minute mobility video that will guide you through safe movement.

  1. Move Your Body During Breaks and Throughout the Day
    • Dynamic movement performed in various planes of motion, not just walking
      • This can can simulate receptors in your joints, draw in lubricating synovial fluid, and give your nervous system signals to relax tightness.
    • I recommend movement rather than static stretching (to be explained in a subsequent blog post).
  2. Incorporate All Planes of Motion into Your Exercise Routine
    • Try to avoid exclusively performing sagittal plane/flexion movements (running, cycling, lunging, squatting, etc.) These are not inherently bad movements, but can lead to overuse injuries over time.
    • Stability requires that each muscle surrounding a joint is strong. By performing different types of exercises, you can build up these easily forgotten muscle groups.
  3. Hydrate
    • As you age, the water content in your tissues declines. This can lead to decreased functioning of you muscles and other tissues, leading to tightness and injury.