No time to read? Prefer watching? I’ve got 2 options for you. Just be warned, I’m still upskilling my video clips so bear with it!
Before I boil it down to just 3 important ones, this is the rough idea of how our joints function; Our body is made up of mainly mobility and stability joints (P/s: these are my definitions).
- Mobility joints – The ones that have more than 1-direction;
- Stability joints – only moves in one direction.
We lay the above like this in our body:
And the ones that I will be focusing on are 3 of the most important stability joints, that we all need to protect for the long term so that we can still function and move around as comfortably as we can.
Did you know:
- For every pound you carry, your knees will carry 5 to 7x more? Especially going downhill.
- We can function without our knee caps. That’s the part that you would feel if you come down to your knees. So if that shatters, all you need is a knee brace.
- There is a limited lifespan to the cycle your knees take in running / walking. Sad, but true.
Importance of these joints:
- They allow you to travel both horizontally (i.e.from one place to another) and vertically (i.e.go down and up uneven surfaces)
- They support the largest part of your muscle group in the body (i.e. your upper legs and glutes)
- Knees are the stability joints which takes the biggest burden when the body ignores core stability.
Why am I making a big fuss of it
- It is a very common injury that can put you off exercise for the longest time.
- With the above, there are alternative exercises to keep fit rather than just take a walk.
- Walking burns more fat than running (yes, I’m running off-topic).
Did you know:
- The wrist is where the hand joins the arm, and the fingers joins the hand;
- 1/4 of athletic injuries involve the wrist;
- The wrist is made up of 8 small bones.
The importance of your wrist:
- It is a mobility joint. Joint is great for being adaptable to different angles, bad thing when you have a fracture. It gets very complicated to fix.
- Your wrists are the key to your fingers. Without them there will be less able fun things to do such as write, carry, hold, anchor your body in a yoga pose, do push-ups, push a trolley, play your favourite racket sport etc.
- Your wrists are also key to complex movements such as flexion, extensions, abduction and adduction.
Why am I making a big deal:
- Repetitive stress injuries is very common these days as society starts to increase activities such as typing, texting and writing. Injuries coming out from this is carpal tunnel, ganglion cyst and tendinitis.
- Falls cause most broken wrists, and recovery can go as long as 2 years!
- In general, people carry everyday items with their wrists not forearm muscles nor biceps. So the wrists take the biggest load when lifting weights.
Did you know:
- Your head weighs 7 pounds. That’s 3.5kgs. If you do Les Mills BODYPUMP, that’s as heavy as the bar with no weights on.
- For every inch (2.5 cm) your head shifts forwards, your neck carries as much as 4 times more of the head. Woah, that explains how tight the neck can be every time we look at the screen for just 5 minutes!
- It is a stability joint, so it’s so so so important to protect. Any broken discs in the neck region has a high chance of causing paralysis.
Why is it important:
- It connects the head to your entire body including the nerves and blood system.
- It is often overused for current activities like reading, watching a screen or even working.
- Minor injuries such as whiplash or the tiniest injury in the body always links to the neck.
Why am I making a big deal out of it:
- Tightness in the neck is so common that I hear every day…no actually, every hour! And whilst you’ve come towards the end of my post, you would feel a slight tightness creeping now to your neck.
- Any small neck injuries could lead to a life-threatening situation.
- Stretching the neck won’t really resolve anything, and I see it’s quite common that most do to temporary relief the area. It is frustrating to see it, and so there are other ways of reducing pressure in that area.
Questions? Feedback? Requests? Please comment or DM me.
Till then, I’m nursing a cold….(10 points if you spot my ‘blocked nose voice’ on my video)