5 exercise mistakes that make your joint issues worse

Lack of physical activity, scarcity of essential bone nutrients or an injury, anything can lead to joint issues.  Staying physically active strengthens bones, increases range of motion and reduces the risk of injury. But if you do it incorrectly, it may contribute to joint issues or make them worse. Here are 5 mistakes most people make when exercising that are harmful to their bones.

1. Avoiding weight lifting

Weight lifting is as vital as a cardio workout. Lifting weight, also known as strength training, helps to strengthen your bones and increase your bone density. Missing out on this essential form of workout may put you at the risk of fracture and muscle strain. Strength training makes your joints flexible and also reduces joint pain. Weight lifting also helps to burn more calories hours after your workout session.

2. Missing out on warm-up and cool-down session

Warming up and cooling down helps to prepare your body to perform the intense workout. They prevent you from twisting your ankles or overstraining your joints. When you skip them, you put yourself at the risk of joint issues. Your bones and joints have to bear more pressure and as a result, they hurt more than normal.

3. Incorrect form

Only performing a certain workout won't help you gain any benefits from your exercise session. You have to perform each exercise correctly to reap its benefits, without putting your joints and muscles at risk of injury. Performing any exercise incorrectly reduces the effectiveness of that particular exercise. There is no point in exercising if you are not performing the workout correctly.

4. Neglecting resting phase

Neglecting resting days may overstrain your joints and put stress on your nervous system. Taking rest between your workout session helps to repair the wear and tear of your bones and muscles. It can also help to recharge you and reap maximum benefit from your workout session. If you are exercising regularly for an hour, rest for 1-2 days every week.

5. Wearing the wrong shoes

When you are performing a high-intensity exercise, it is essential to wear the right shoes to maintain the natural foot shape and reduce the risk of an ankle sprain. The shoes should not be old or worn out and should provide adequate support to perform the high-impact exercise. The right and comfortable shoes help to absorb the shock to protect your joints.

Source: https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-exercise-mistakes-that-make-your-joint-issues-worse/photostory/89646720.cms