Keep Your Joints Healthy
Did you know that nearly 80% of bleeds occur in your joints, and most of those bleeds go undetected, which may play a role in joint damage? 1-7
Clinical studies have shown that conditioning, stretching, exercising and the right treatment may help improve joint health, reduce joint bleeds and resolve target joints.8-12
As always, talk to your healthcare team before starting any physical activity.
Joint Partnership
The National Hemophilia Foundation (NHF) and Sanofi Genzyme are committed to building awareness about the crucial function activity plays in improving joint health in the hemophilia community.
About June for Joint Health
This June learn what your joints want, what they need, and how to help them keep you going.
June for Joint Health is encouragement for you and your family to develop new lifelong habits that promote safe, joint-building physical activities through June and beyond.
09/21
TBD
Central Texas
06/30
06/29
06/19
12/07
LONE STAR TX
Chapter Webinar
09/26
Illinois
Chapter Webinar
09/15
Great Lakes
Chapter Webinar
09/08
NHF National
Stretching Webinar
09/03
Virginia
Chapter Webinar
08/20
Colorado
Chapter Webinar
08/13
Western PA
Chapter Webinar
06/30
NHF National
Stretching Webinar
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10/03-05
NHF Bleeding Disorders Conference 2019
Anaheim, CA
View Event
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06/22
Joints for Good South Carolina
Greenville, SC
View Event
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06/21-23
TEXAS BLEEDING DISORDERS CONFERENCE
Grapevine,TX
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06/08
NEHA Walk
Canton, MA
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06/07
Joints for Good Missouri
Gateway, MO
View Event
06/01
Oregon Walk
Portland, OR
A good way to care for our joints is to keep them and your muscles, ligaments, and bones strong and stable. Here are some tips that may help improve joint health.
As always, talk to your healthcare team before starting any physical activity.
Build muscle, and your whole body will benefit. Strength training leads to weight loss, improved heart health, better bone strength and even boosts in mood. Stronger muscles also provide protection against joint bleeds,…
A physical therapist (PT) plays an integral part on the treatment team for anyone who has a bleeding disorder. While doctors and nurses help manage bleeds and make sure individuals get the factor and other medications…
Your next workout is waiting just outside your door. Grab a rake, a push lawn mower and some gardening tools, and get fit in your yard. While you shape up your property, your yard work will help get you in shape, too.
Looking for new ways to get active? On this page, you can access an interactive chart of activity safety ratings with descriptions.
Let’s get moving! The Make Your Move exercise video series includes instructional exercise videos in tai chi, yoga, and dance. Enjoy each exercise video on its own, or follow along together with the other videos in the…
Forget New Year’s, anytime is a good time to make a resolution to get fitter. As you’ve heard over and over (and over…), regular exercise has numerous health benefits, ranging from reduced risk of heart attack, stroke,…
Stretching is a low-impact form of exercise that encourages movement, relieves stiff joints and supports recovery after a bleed.
Getting in shape doesn’t require expensive gear or the latest fad workout routine. All you really need is your own body. With it, you can build muscle and maintain heart health by doing calisthenics. You probably…
Getting fit should shrink your waist, not your wallet. Commercial gyms and fancy equipment are fine if you can afford them, but some of the most effective equipment is also some of the least expensive.
Whether you're new to daily stretching or it's always been a part of your routine, we're here to help. To make it easier for you and your family to prioritize healthy joint activities, we created resources including virtual stretching seminars and our stretching guides.
Contact your doctor or physical therapist before starting any physical activity or exercise program for recommendations that are specific to your current level of health. Do not stretch if a joint or muscle has had a recent bleed or is swollen, warm, or painful.
MAKE IT OBVIOUS
Figure out where stretching fits in your current routine. “I will stretch after I start making coffee.”
MAKE IT ATTRACTIVE
Pair stretching with an activity you always want to do. “I will listen to music or a podcast while I stretch.”
MAKE IT EASY
Remove barriers that make stretching harder to do. “I moved my couch to make enough room to stretch in front of the TV.”
MAKE IT SATISFYING
Reinforce your new habit by rewarding yourself when you’re done. “I play games on my phone for 5 minutes after I’m done stretching.”
Lying on your back, pull left knee toward your chest as far as you can.
Keep right leg flat on the ground. Tighten stomach and flatten your back.
Keep right leg straight with knee pointing up.
When you start to feel the stretch in both hips, hold for 30-60 seconds, taking deep breaths.
Repeat with right knee pulled toward your chest and left leg straight.
Lying on your back, stretch left arm out to the side at 90 degrees to the shoulder.
Pull left knee towards your right hip.
When you feel the stretch in your lower back and the sides of the bent hip, hold for 30-60 seconds.
Repeat with right arm out to the side and right knee pulled towards left hip.
Lying on your back, tighten your abs, and reach your arms above your head.
Keep your legs stretching downward.
When you start to feel stretching in your back, your sides, and your arms and legs, hold for 30-60 seconds, breathing slow, deep breaths.
Repeat 2-3 times.
Lying on your back, bend your left leg toward your chest to a 90-degree angle.
Grasp your hamstring and hold your left knee as straight as possible, and hold your right leg down flat.
When you feel the stretch in your calf and the raised leg, hold for 30-60 seconds.
Repeat with both legs 2-3 times.
If you have other questions or need resources regarding
June for Joint Health, send us an email at handi@hemophilia.org