2 Stretch

2 伸展性

Lack of multidirectional joint looseness, otherwise known as "joint play" makes it much easier for joints to be traumatised by an incidental jolt during daily life. Stretching makes joints more compliant and less susceptible to injury and arthritis. A knee, for example, or an ankle, which has more joint play, will be able to cope better with uneven ground.

减少多向关节松动也被成为"关节内运动"。日常生活中的突然颠簸就会使关节容易损伤。伸展使关节更顺从和减少损伤和关节炎，比如膝关节或踝关节，有较多的联合关节内运动，它们能更好适应不平整的地面。

3 Test your joints to their limits

3 测试你的关节局限性

All joints are wont to get trapped in their middle range of functional movement and losing end-of-range freedom is an early indicator of trouble - even if there is no pain. For this reason it is important to exercise the extremes of "non-useful" movement at every joint. With the big toe, for example, separating it out as far as you can from the other toes helps prevent bunions.

所有的关节习惯于功能性运动的中间范围，失去功能性运动的自由范围，即使不疼痛也是早期的隐患指标。练习一些关节 "无用"运动是重要的，例如你的大脚趾，练习尽可能与其他脚趾分开而帮助预防拇囊炎的发生。

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