Few of us ever stop to appreciate just how vital our joints are for moving our bodies and navigating life as we know it. Healthy joints play a huge role in determining how comfortable we feel in our bodies. That’s why you need to listen to your joints when they talk to you. Do they complain at certain times of year or after specific types of activities? Or are they persistently disgruntled? Whatever the case, the following strategies will help keep your joints happy and healthy.
1. Practice Joint Rotations: Performing a series of gentle joint rotations every day helps nourish and protect the joints by improving blood circulation and increasing the flow of a lubricant called synovial fluid that cushions the joints. The following rotations should be repeated about 10 times in each direction for each joint. Begin by rotating your wrists slowly in each direction. Next, lay your right hand on your right shoulder and your left hand on your left shoulder and circle the shoulder joints with your elbows—first rotating backward and then forward. Then, with your arms hanging loosely at your sides, circle your shoulders backward and then forward. If you can gently circle your neck without discomfort, do a few repetitions in each direction. Now focus on your leg joints. Begin by folding one ankle over the opposite knee, and use one hand to gently turn your foot in circles around the ankle joint—first in one direction and then the other. Next stand up, bend your knees, and place your hands on your thighs (just above the knees). Circle your knees to the right and then to the left. Now, standing with your feet apart and your hands on your hips, trace wide circles with your hips—going clockwise first, then counterclockwise. To shorten this routine, concentrate your efforts on the joints that need the most help or reduce the number of repetitions you perform. And don’t forget to show a little love to your finger and toe joints by massaging them individually with gentle circular motions.
2. Get Regular and Appropriate Exercise: To stay healthy and functional, your joints need to move. But keep in mind that moving them in the proper way is essential. Some activities involve movements that can damage your joints. The type of movement that is right for you depends on your constitution, your overall health, and any injuries, imbalances, or vulnerabilities you may have. In general, though, low-impact activities are best for your joints.
3. Practice Yoga Regularly: Yoga nourishes healthy joint cartilage by increasing blood flow and improves range of motion by circulating synovial fluid around the moveable joints. Yoga also infuses our bodies with prana, the life force. Practicing cat-cow pose is particularly beneficial for the vertebral joints along the spine.
4. Eat a Balanced Diet with Sufficient High-Quality Fats: Healthy joint tissue also requires proper nutritional support. Eat a diet that consists of a variety of foods, including high-quality fats, that are compatible with your constitution and that help keep your doshas in balance. Cultivating efficient agni (digestive fire) is also crucial.
Source: Banyan Botanicals, An Ayurvedic Guide to Joint Health at https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/health-guides/an-ayurvedic-guide-to-joint-health/.