Small Tweaks to Get Your Joints Jiving Like You're 20 Again!

Nicholas Fadden

G’day, Vancouver! Are your joints feeling a bit more ‘cactus’ than ‘ripper’ lately? No dramas, because at The Cove Sports Recovery, we’ve got some fair dinkum tips to have you bounding about like a kangaroo on a trampoline – all the way back to those golden days of your 20s. 

Oil Up Those Creaky Hinges – Hydration is Key!

First off, let’s talk about the amber nectar of life – water. Keeping hydrated is as crucial as a good flat white in the morning. A study in the European Journal of Clinical Nutrition has linked hydration to maintaining joint health (Manz et al., 1999). So, make sure you’re guzzling enough H2O to keep those joints as lubricated as a slip 'n slide!

You Are What You Eat – Nutrition for Nimble Joints

Fair go, your diet plays a big role too. Omega-3 fatty acids are like the superheroes of joint health. As per the Journal of the American College of Nutrition, these nutrients can help reduce joint stiffness (Simopoulos, 2002). So, chuck some salmon on the barbie, or if you’re not keen on seafood, try flaxseed oil to get your dose.

Hot and Cold Plunges – The Dynamic Duo for Joints

Now, let’s yarn about a true blue game-changer for your joints – hot and cold plunges. These aren’t just for the thrill-seekers at Bondi Beach; they’re ripper for joint health too! Alternating between the warmth of a hot plunge and the briskness of a cold one is like a tango dance for your joints. According to the Scandinavian Journal of Medicine & Science in Sports (Bleakley et al., 2014), this contrast therapy can reduce joint pain and inflammation, and improve circulation – it's the bee's knees of joint care! So next time you’re at The Cove Sports Recovery, give these plunges a burl and feel your joints thank you with every dip.

Get Moving, But Don’t Go Overboard

Now, don’t just sit there like a stunned mullet. Get moving! Gentle, low-impact exercises can be a bonza way to keep your joints in top nick. The British Journal of Sports Medicine suggests that regular, moderate exercise can improve joint flexibility and reduce pain (Hurley et al., 2007). But remember, don’t go too hard out – it’s not a race to the finish line.

Stretching – Not Just for Yoga Enthusiasts

Don’t forget about stretching, either. It's not just for the yogis at Kits Beach. Stretching can keep your joints flexible and reduce the risk of injuries. A quick stretch sesh is as important as chucking an extra shrimp on the barbie.


Alright, Vancouver, there you have it – a few easy-peasy changes to feel 20 again in those joints. At The Cove Sports Recovery, we’re all about keeping you feeling fit as a fiddle, whether you’re 20, 40, or hitting a century. So, hop on over, and let’s get cracking!



  • Manz, F. et al. (1999). Hydration and disease. European Journal of Clinical Nutrition, 57(S2), S19-S23.
  • Simopoulos, A.P. (2002). Omega-3 fatty acids in inflammation and autoimmune diseases. Journal of the American College of Nutrition, 21(6), 495-505.
  • Hurley, M.V., et al. (2007). Exercise to reduce pain and improve function in people with osteoarthritis. British Journal of Sports Medicine, 41(1), 24-28.
  • Bleakley, C., McDonough, S., Gardner, E., Baxter, G.D., Hopkins, J.T., and Davison, G.W. (2014). Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Scandinavian Journal of Medicine & Science in Sports, 24(3), pp. 417-425.
For more insights on joint health and nutrition, check out this article from the Journal of the American College of Nutrition.
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