Make a resolution to have a pain-free year. By keeping a few tips in mind, you can maintain healthy joints and prevent injuries.

1. Keep moving!  Be sure to move your joints through their full range of motion (with stretching and exercise) for several important reasons. By keeping active and utilizing the full range of motion of your joints, you increase the blood flow to those areas. If a joint sits idle for extended periods of time, it can reduce its function, sometimes significantly.

2. Eat well!  You’ve heard the phrase, “You are what you eat.” If you are consuming a healthy diet and proper nutrition plus avoiding tobacco, your joints will be able to absorb the nutrients they need for long-term stability and also resistance to wear and tear.

3. LML-largest muscles lift! Be certain to use the largest muscle or muscles in the area when lifting heavy objects. For example, bend your knees and allow your thigh muscles (quadriceps) to bear the brunt of lifting something off the ground.

4. Mobility is key! When you sit in a particular position for too long, your muscles will get tired and your joints are more likely to sustain an injury. If your job has you working at a desk most or all of the day, get up from your chair every two hours for a walk, drink of water, restroom break…whatever gets you mobile. Also, consider adding the proper support to your desk chair (lumbar support, seat cushion, etc.)

5. Avoid stress injuries! Even though you should rotate your joints fully during exercise and stretching, it is best to maintain their natural posture or halfway to the joint’s range of motion when performing routine tasks. Keep in mind that repetitive stress injuries happen when joints are held in extreme ranges of motion for prolonged periods.

Source: http://chirovoice.org/ChiroHealth/Oct12.html