The physiotherapist

‘A simple yoga flow routine will save a world of pain’

Liam Goode, physiotherapist, White Hart Clinic, London

Our brains tend to prefer the easiest path and will develop patterns of movement that use the least amount of energy. This can result in imbalanced joints due to overuse of certain muscles in a specific range of motion. To maintain healthy joints, we need to counteract these repetitive movements by engaging in a wide variety of physical activities.

Since everything in the body is interconnected, we must strengthen our muscles and joints as a whole. Strength and conditioning programs are great for integrating our muscles and joints, whether through pilates, yoga, or weightlifting at the gym.

Find your starting point and aim to gradually increase the range of motion of your joints, such as by doing squats to get as close to the ground as possible. If the cartilage around our joints doesn't move enough, it won't receive adequate blood flow and can dry out and become damaged.

Incorporating a wide range of movement into your daily life is crucial for maintaining healthy joints. If you're in your twenties and reading this, establishing a simple yoga routine can save you a lot of pain in the long run.

The foot and ankle surgeon

‘Wear trainers for everything’


healthy joints



Nick Cullen, consultant orthopedic foot and ankle surgeon, Royal National Orthopedic Hospital, Stanmore

Our feet and lower legs are crucial parts of our body, and what we wear on them is of utmost importance. One of my goals is to encourage everyone to wear sturdy, wide-soled shoes for all activities.

If you must wear heels, try to distribute your weight evenly by choosing lower heels or wedges. High heels put a lot of pressure on the balls of your feet, which can lead to various foot problems.

The ideal shoe should be structured and laced up. If you have flat feet, you need arch support for stability, while those with high arches should opt for a more neutral running shoe. Brands like Asics, Brooks, and Saucony are excellent, and I recommend visiting a sports store with a treadmill to determine which shoes are best suited for your foot shape, even if you don't plan on running.

It's important to keep the small muscles in our feet active. You can find yoga exercises on YouTube for this purpose. Alternatively, while sitting, press your toes into the ground and hold for 10 seconds. Many people also have tight calf muscles, which can affect the balls of your feet when walking. To stretch your calf, wrap a towel or scarf around the ball of your foot and hold it while keeping your knee straight and arching your foot towards your nose.

The orthopedic surgeon

‘Run or cycle to avoid replacements’

Prof Alister Hart, chair of orthopedics, University College London

Individuals frequently feel that running will harm their knees. Over the last ten years, I have directed examinations with the exploration bunch Exercise for Science that have shown how distance running can be great for modifying the strength of moderately aged knees, given that injury-anticipation practices can done ahead of time.

Non-sprinters ought not to be produced of taking running since we haven't seen proof of the game harming joints farther than whatever may be regularly anticipated by middle age. Practice has displayed to work on bone quality in the knee by expanding blood supply and giving muscle strength and definition, permitting the surfaces around the joint to move better.

Similarly, cycling can be great for working the knees and hips with its basic inline movement. Moving toward 30 minutes of development on an activity bicycle every other day can assist with decreasing the obliteration of our knee and hip joints. Even though we have metal joints that we can precisely substitute, nothing analyzes our bone and ligaments, so we should take care of these joints.

The clinical director

‘Lean on your arms to help your shoulders’

Anju Jaggi, clinical director of therapies, Royal National Orthopaedic Hospital, Stanmore

The shoulder is intrinsically the most unsteady joint in the body and depends vigorously on solid design to offer help and soundness. We want to reinforce the muscles that move and pivot the shoulder by practicing our arms routinely and doing things that could appear to be a piece unnatural, for example, weight-holding on our upper arms.

By resting right in front of you while you're situated or inclining your body weight through your arms against a wall for 20 minutes out of every week, we can fabricate our bone thickness in the shoulder and permit the joint to be all the more likely to adjust itself. There are likewise areas of strength between hold strength and shoulder strength. If you work on your grasp, it will have a thump on impact for aiding your shoulder. Getting your hand into a suffocating grip and

afterward delivering to fan your fingers 10 to 15 times each day is a basic and compelling activity.

As we age, we normally harden, which is the reason. It is essential to change your way of behaving on the off chance that you're not practicing and become more mindful of your body so you can distinguish the regions that could require more consideration.

The musculoskeletal physiotherapist
‘Don’t be afraid to slouch’

Aoife O’Meara, musculoskeletal physiotherapist, Royal National Orthopaedic Hospital, Stanmore

A great deal of examination has been led to show that an ideal stance can't exist. Assuming you go the entire day sitting with an upstanding, straight spine, it causes your back and center muscles to try sincerely and that can ultimately cause torment - it's like strolling around with clenched hands grasped constantly. Since each body is unique, there is no evident unbiased about the pose. All things considered, we ought to focus on changing stance each 30-40 minutes when situated and empower versatility in the spine. It is protected from slumping since there is no proof that it will inflict any kind of damage when you move routinely.

Similarly, when you rest there is no ideal situation to safeguard your spine: find what feels great, since getting a decent nature of rest for your general health is more significant. I frequently found a cushion between the knees functions admirably for patients. On the off chance that you are encountering torment, it is critical to pay attention to your body yet additionally to consolidate development in a hurry because extensive stretches of bed rest are at last what turns out to be generally harming for the spine.