Supporting your tendons, joints, and cartilage through the decades: a guide for hill walkers

By focusing on the health of our tendons, joints, and cartilage from our twenties onwards, we can continue to enjoy these activities for decades. Our partners at Revive Active have provided an expanded guide on how to support these crucial structures throughout your life.

In Your Twenties: Building a Strong Foundation

In your twenties, your body is resilient, with tendons, joints, and cartilage typically in excellent condition. However, establishing good habits now can protect you from future wear and tear.

Strength Training: Building muscle strength is crucial for joint support. Exercises like squats, lunges, and deadlifts strengthen the muscles around your knees and hips, crucial for stability on uneven terrain. Incorporating core exercises, such as planks and rotational movements, helps protect your lower back, a common area of strain.

Flexibility and Mobility: Regularly practicing stretching and mobility exercises helps maintain joint range of motion and flexibility. Dynamic stretching, focusing on movements like leg swings and arm circles, prepares your body for the demands of a hike. Static stretching after your activities can help lengthen muscles and improve flexibility over time.

Balanced Nutrition: Your diet in your twenties should support muscle recovery and joint health. Protein is essential for repairing and building muscles, while omega-3 fatty acids (from sources like fatty fish) is a crucial factor in joint health. Calcium and vitamin D are vital for maintaining bone density, which supports joint integrity.

In Your Thirties: Maintaining and Protecting

As you transition into your thirties, you may start to notice subtle changes in your body’s recovery and resilience especially if you sit at a desk most days and your movement is limited or sedentary. This decade is about maintaining the strength you’ve built while focusing on protecting your joints.

Joint-Friendly Workouts: To avoid overuse injuries, complement your hill walking with low-impact exercises. Swimming, cycling, or using an elliptical machine allows you to maintain cardiovascular fitness without the repetitive strain on your joints. Strengthening your stabilising muscles with Pilates or targeted resistance training can also help support your joints.

Supplement Wisely: As you age, the production of joint-supporting compounds like collagen begins to decrease. Supplements like glucosamine and collagen can support the integrity of cartilage and connective tissue all of which can be found in Revive Active’s Joint Complex along with all the cofactors needed to support your joint health.

Proper Gear: Investing in the right gear becomes even more critical in your thirties. High-quality, well-cushioned footwear with proper arch support helps absorb shock and reduce the strain on your joints. Walking poles are not just for older hikers; they can distribute the load more evenly across your body, particularly on steep descents.

In Your Forties: Adapting to Changes

Your forties are a time to become more attuned to your body’s signals and adapt your activities to support long-term joint and tendon health.

Listen to Your Body: Aches and discomfort, particularly in the joints, should not be ignored. They are early signs of overuse or imbalance. Modifying your activity level, incorporating more rest days, or changing up your routine can prevent minor issues from becoming chronic problems.

Regular Check-Ups: Seeing a physiotherapist or a sports medicine professional can provide valuable insights into your body's condition. Regular assessments can help detect and correct imbalances or misalignments before they lead to injury.

Focus on Recovery: Recovery is essential in your forties. Incorporate foam rolling and massage into your routine to release tension and improve circulation in your muscles and tendons. Ensuring you get quality sleep each night and rest between activities allows your body to repair and strengthen.

In Your Fifties and Beyond: Preserving Mobility and Strength

As you move into your fifties and beyond, the focus shifts to preserving the mobility and strength you’ve built up over the years, allowing you to continue enjoying your outdoor pursuits.

Joint Care Regimen: Continue taking joint-supporting supplements, and consider incorporating foods that have anti-inflammatory properties, such as turmeric, ginger, and leafy greens. Maintaining a healthy weight is particularly important, as excess weight can exacerbate joint strain.

Adapt Your Routine: This is the time to adjust your approach (if you need to) to hill walking. Opt for routes that are less demanding on your joints, and don't hesitate to use gear like walking poles for additional support.

Stay Active: While it's important to listen to your body and adjust, staying active is crucial. Regular movement helps keep your joints lubricated and your muscles strong, preventing stiffness and maintaining your overall fitness.

Across All Ages: Mindset and Maintenance

Regardless of your age, there are certain universal practices that can support your tendons, joints, and cartilage, ensuring you stay on the trails for years to come.

Warm Up and Cool Down: Never skip a warm-up before your activities, as this primes your muscles and joints for movement, reducing the risk of injury. Similarly, cooling down with gentle stretches helps your body transition back to a resting state, preventing stiffness and promoting recovery.

Stay Hydrated: Hydration is essential for joint health. Water helps keep your joints lubricated, reducing friction and wear. During long walks or climbs, carry water and sip regularly to maintain hydration.

Mind Your Posture: Posture plays a significant role in joint health. Good alignment reduces unnecessary strain on your joints and tendons. The Egoscue Method’s focus on posture correction can help you develop awareness of how you carry your body during your activities, leading to better form and reduced injury risk.

Hill walking can be a lifelong passion, and with the right care and attention to your body’s needs, your joints, tendons, and cartilage can stay healthy and strong for decades. By incorporating regular supportive movement and joint nourishing nutrition you’ll be well-equipped to enjoy your adventures well into the future.

Author: Revive Active

www.reviveactive.com

Checkout Joint Complex from Revive Active; reviveactive.com/products/joint-complex

*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.