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.
Good exercises for joint pain
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.
More active exercises for joint pain
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.
The bottom line
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.