September 21, 2023
Joint pain is a common ailment, but it doesn’t have stop you from exercising! In fact, regular exercise can reduce the stress on your joints that’s causing pain by making the muscles around them stronger and more flexible. Exercise can also help you lose weight that may be putting unnecessary strain on your joints.
There are many kinds of exercises to choose from, but there are also some you should avoid if you’re having joint pain. Those include high-impact exercises and activities, such as jumping rope, jogging, running, and skiing; many sports, including basketball and tennis; and cross-fit or boot camp workouts.
Fortunately, there are plenty of low-impact exercises and activities that can help you reduce or avoid joint pain. Take housecleaning and yardwork, for example. Vacuuming, mowing the lawn, raking, and weeding can help stretch and strengthen the muscles around your joints. They also put your joints through much of their range of motion. That can help keep them from getting stiff.
Stretching exercises can also help keep your joints from getting stiff. Additionally, they can be an effective way to keep the muscles around your joints flexible. A full body stretch routine takes only 10 to 15 minutes, and can be done just after you wake up or before you go to bed.
Yoga and tai chi can assist you with your flexibility and balance, as well as the strength of your core muscles. They also have been found to reduce stress and offer relief from arthritis pain.
Pilates can also help you boost your flexibility and core muscle strength, as well as your joint mobility. It’s similar to yoga and tai chi in that it involves precise moves and specific breathing techniques.
Weight-bearing exercises are great way to strengthen all your muscle groups, including the ones around your joints. You can perform this type of exercise with resistance bands, weight machines, or free weights. Start with low-resistance bands or weights and build up gradually. Target different muscle groups to avoid overuse injury and strengthen your entire body.
Walking is a good exercise for most people with joint pain. If you plan to start walking, make sure your shoes fit correctly and give you a cushion. Be sure to begin slowly — only 20 to 30 minutes at a time three to five times a week — to safely build up your endurance.
Spinning and biking can be low-impact workouts that provide excellent cardiovascular and strength training. Spinning gets its name because it’s done on a stationary bicycle called a spin bike. The other types of stationary bicycles are recumbent exercise bikes and upright exercise bikes. You can work out on them on your own or in classes. You also always have the option to ride a traditional bike outdoors.
Swimming and water workouts can give you a cardiovascular workout that’s more intense and low-impact than walking. Water provides resistance to your movements, which helps you build muscle. It also provides support, which takes pressure off your knees and hips.
Exercising is good for you under any circumstances, but it can be especially important if you’re suffering from joint pain. Just make sure you consult a medical or physical fitness professional before you begin any new exercise routines.
