Some argue that people with joint pain shouldn’t exercise. However, studies disagree entirely. Learn the must-try exercises for joint pain relief.
Achy joints can be quite a nightmare to have! Just imagine dealing with joint pain when you need to run an errand. Fortunately, there are ways you can combat joint pain. For starters, you might find it helpful to take the best collagen supplements for joints. It would also help to keep an active lifestyle – one that involves doing mild and gentle exercises.
You might think that it’s unwise to exercise when you have joint pain because it would only worsen things. However, studies argue that this isn’t the case. Doctors explain that a sedentary lifestyle can cause more harm than good for people with joint pain.
But what sort of exercise works for achy joints? Can you still spend hours in the gym doing your usual routine? What about those extreme high-intensity workout routines you loved so much? Let’s learn the must-try exercises for joint pain relief in our discussion below.
Walking is, without a doubt, the most uncomplicated physical activity that you can use to cope with your joint pain. It doesn’t require special workout equipment, and you can do it anywhere you like. The Arthritis Foundation explains that walking provides several benefits to patients with joint pain, including:
- Improved circulation
- Longer life
- Improved mood
- Stronger muscles
- Better sleep at night
- Weight loss
#2. Strength training
Strength training exercises, especially those focused on the affected joints, help lessen the pain. They also improve your joint’s strength and agility, so you can increase mobility or feel less discomfort when you flex the affected parts of your body.
You can start using a resistance band, free weights, and a rowing machine. Additionally, we recommend working with a physical therapist or a certified trainer who has a background in helping people with joint pain. It’s good practice to keep your exercise sessions brief, no more than 12 repetitions per workout routine. And if you do feel a bit of tingling or pain, you should opt to rest.
Pilates helps you strengthen and tone your muscles and takes the pressure off painful and swelling joints. It can also improve posture and spine alignment, which can prevent chronic pain. However, experts advise people with joint pain to stick to their own pace, especially when joining classes. Try informing your instructor about your condition and ask for possible modifications to reduce stress on the joints.
#4. Range of motion exercises
Range of motion exercises come in two ways – active or passive. In most cases, doctors and physical therapists recommend an active range of motion exercise for people with rheumatoid arthritis or achy joints. It primarily aims to enhance joint health and function and restore your balance.
The routine usually comprises exercises that you need to do in the exact order every time you have a session. It also involves slow, gentle, and smooth movements. Typically, your healthcare provider, such as a doctor or therapist, will provide you with instructions or demonstrate how to perform each exercise. Then you should aim to keep practicing these exercises several times each week.
#5. Hand stretches
Statistics reveal that about 50 per of women and 25 percent of men will most likely experience painful joints in the hands during old age. It usually develops among people with the following risk factors:
- Have a family history of rheumatoid arthritis
- Obese or overweight
- Old age
- Previous hand trauma
- Doing repetitive work (a common problem in laborers and assembly workers)
We recommend trying hand exercises like making a fist, bending and lifting the fingers, and stretching the wrists to ease your symptoms.
Cycling might not be the number one thing you think about when relieving joint pain. That’s because it involves a lot of bone and muscle movements. However, before you say no to this fantastic physical activity for joint pain relief, here’s a few things you should consider:
- Cycling is a low-impact aerobic exercise.
- It can lessen stress and strain on weight-bearing body parts like the feet, knees, and hips.
- Body movements done through cycling can boost the production of joint lubricant.
Swimming is, without a doubt, an excellent exercise to add to your usual workout routine. That’s because the water allows you to move without putting too much force on your bones, muscles, and joints. It is also helpful in easing joint pain and protecting your body from further damage. Additionally, swimming offers several health benefits, including:
- Muscle relaxation
- Improved cardiovascular fitness
- Increased joint flexibility
- Stronger and more toned muscles
- Reduced pressure on your joints can help loosen stiffness
- Improved muscle endurance
The best part about swimming is that you can do it independently or with family members or friends. Alternatively, you can join aquatic therapy classes with other patients.
The Best Collagen Supplements for Joints
We hope our list of exercises for joint pain can help you alleviate your symptoms. Feel free to include these in your weekly routine! As long as you don’t overexert yourself, you can undoubtedly reap the benefits of the low-impact exercises for achy joints.
Besides exercising, we also recommend strengthening your joints with the right supplement. For example, you can try the best collagen supplements for joints here at Warrior Strong Wellness.
With our Collagen Peptides and Bone Broth Powder, you not only protect your joints from damages and inflammation but also enjoy additional benefits such as:
- Stronger nails
- Healthier and more supple skin
- Beautiful hair
- Improved digestive health
Grab the best collagen supplements for joints today and start adding them to your favorite smoothies, soup, and even oven-baked treats.