- As people age, they start to experience stiffness in their joints.
- After all the years of using your bones, joints, and muscles, all will eventually catch up with you. You could start feeling stiff when you try and get up in the morning.
- With joint disorders, the discomfort can be mild to severe. When it is severe, you can suffer from discomfort, decreased mobility, inflammation, and pain.
- Not all stiff joints are caused by aging, though. It could also be a sign of an underlying condition like gout, arthritis, lupus, bursitis, bone cancer, and degenerative joint disease.
- Your diet and weight, as well as other lifestyle factors, can impact your stiffness and mobility.
- Exercises, the best joint pain supplements, and other methods can help relieve stiffness.
Exercises Do Help to Relieve Joint Pain
Physical activity encourages circulation in the joints, allowing the bones to move smoothly past one another. Your heart gets the blood pumping, providing nutrients and oxygen to the body.
Scientists say your joint repair genes get activated with exercise, which is associated with cartilage rebuild. Don’t overdo your exercises though, as that can produce the opposite effect.
Exercises also cause cellular waste from damaged cells to be removed – like moving out the trash. Exercising makes the muscles, tendons, and ligaments strong, enabling them to act as a brace, protecting the joints, and taking pressure off weakened joints.
12 Fantastic Exercises for Easing Joint Pain
Walking – Walking is so under-estimated today as an exercise because it’s so uncomplicated and free! It’s super healthy and gets your blood flowing, and it’s so easy on the joints. Even the Arthritis Foundation says you can maintain a healthy weight by walking and not put stress on your joints. Plus, it can improve your bone and heart health.
Swimming – Water is an excellent environment to work your muscles and soothe your stiff joints. One study from the American Journal of Physical Medicine & Rehabilitation in 2017 noted that women who did water-based exercises for 15 weeks improved their rheumatoid arthritis (RA) significantly. Not only that, it lowered their disease activity when compared with exercises done out of water.
Cycling – Cycling is fun! It is a wonderful form of aerobic exercise because it’s easy on the joints. The only risk is if you fall! The Arthritis Foundation suggests you try comfort bikes (cruisers), mountain bikes, or hybrid bikes as they are good for stability and handling. Find a bicycle that suits your body type.
Tai Chi and Yoga – Arthritis affects the joints, and many people complain that their knees give in when they are active. This is why tai chi and yoga are such important exercises to relieve joint pain. They also improve balance and coordination, and on top of that, help you relax, boosting function and flexibility.
Strength Training – When people have pain in the joints from RA, the symptoms can be worse. If you have strong muscles, you can put less strain on your joints. Don’t be afraid to do resistance training with some weights because they help you get stronger and build muscle mass. The stronger your muscles are, the less strain there is on your stiff joints.
Pilates – Pilates are exercises where you use special apparatus to improve your flexibility, strength, and posture and enhance your mental awareness. It is a low-impact workout. It’s about exercises to relieve joint pain and ease pressure on your joints like your hips, for instance. Pilates is also good for managing pain too.
Get fit at home – It is not always necessary to think that if you want to start an exercise regime and keep joints healthy, that you have to hit the gym to benefit. There are heaps of exercises you can do around the home. Giving your home a thorough cleaning is one. Perhaps, you can practice your balance by balancing on just one leg.
Stretching – Stretching is one of the best exercises to relieve joint pain. It is a good way to improve your flexibility and range of motion. It also does away with stiffness. Each person will find their type of stretching routine as it depends on what joints are affected and what symptoms they experience.
Dancing – Whatever style of dancing you prefer, be it the lively Zumba, tango, or line dancing, moving your body and hips is a fantastic cardio workout, and it elevates the heart rate. It improves balance, strengthens a whole heap of muscle groups, and also lifts spirits.
Gardening – Light gardening, such as weeding, watering, raking, or light digging, is a beneficial exercise for a person with sore joints. Be gentle with your body by working slowly and avoiding straining your muscles and joints. It’s also important that you properly use your hinge joints when working in the garden.
Trampolining – Trampolining has grown in popularity over the years. Some people don’t call it trampolining when they mention it, they talk about “rebounding,” and it’s not only for kids to do. Using the trampoline is an ideal exercise to keep joints healthy, especially for those who have joint and knee problems because it is so much easier on the body than doing a high-impact exercise, like running.
Canoeing and kayaking – Canoeing and kayaking are good for people who suffer from arthritis because they are such low-impact sports. You get an excellent workout of the arms while also burning calories. Make sure you do stretching exercises before you spend lots of time moving your arms – you will be seated for some time as well.
Be consistent with your exercise routines for painful joints, and don’t give up if you want meaningful results. If you need faster pain relief, only the best joint pain supplements can help you. Pick the ones that contain natural ingredients backed by research.
Omega XL is one of the many joint support formulas on the market that you can find. It includes fatty acids, EPA, and DHA. To learn more about it, you may check out reviews from buyers.
Also, always wear the right clothing and shoes to avoid injury and keep your balance. Adjust the exercises for the symptoms you have. For instance, if you know your cycling is going to aggravate your pain for that day, take a leisurely walk instead.
It is not a bad idea to work with a physical therapist who specializes in joint diseases like RA or arthritis. They can help you with the appropriate exercise routine, making you avoid high-impact exercises, which can put a strain on the joints.
No matter what exercise you do, always protect and respect your body by making the necessary adjustments. Do them with the right posture and form, and allow yourself to build an exercise regimen that’s specifically for your joint needs.