Even the healthiest people find it challenging to stick to an exercise routine on a day-to-day basis - let alone someone suffering from joint arthritis pain. The last thing you'll want to do is get yourself moving.
Though you might think exercising worsens your joint pain, leaving your muscles untrained and your joints stationary will intensify your symptoms. This is because training your muscles and surrounding tissues is crucial in maintaining support for your bones.
When we say get yourself moving, we don't mean run a marathon or join a cross country cycling competition. Even moderate exercise can help manage your arthritis symptoms. When arthritis pain keeps you on your couch, exercise can help get you moving. Still, need some convincing? Read on!
Through improving your flexibility, you are regaining and strengthening your joint mobility. To increase your range of motion, you can move your joints as far as possible and push just a little bit further. This will relieve stiffness and increase the ability to move your joints through their full range of motion. Such exercises can be as simple as stretching, even if your joints are painful or swollen. Just make sure you do them slowly and gently!
When you strengthen the muscles around your joints, your vulnerable joints are supported and protected. These exercises range from using weights to your body weight as resistance to build muscles. For example, if you want to ease your knees' pressure, do so by strengthening your thigh and surrounding muscles.
Improving your balance is significant in preventing re-injuries, improving posture & coordination, and promoting relaxation. Some of these exercises may come from yoga, tai chi, or simply lifting one foot while you balance with the other for a couple of seconds. Be sure to alert your instructor about your condition to avoid positions or movements that can cause pain.
Doing aerobic exercises is the perfect way to improve your endurance. These exercises help you improve your cardiovascular health, increase energy & stamina, and, therefore, your overall health. Carry out these exercises without putting too much strain on your joints. To do this, stick to low-impact activities, such as walking, swimming, bicycling, and many more.
Remember, contact your doctor to see which of these are appropriate for your condition before jumping into any exercises.
Don't jump out of your bed just yet! Look into these precaution steps to make sure you are as safe as you can be:
A study states that compression sleeves reduce muscle pain, damage, and inflammation. This, in turn, will prevent muscle fatigue and strains, which ultimately reduces the risk of injury. Be sure to invest in a compression sleeve when you start your workout regimen!
Always start with slow and easy movements. Take breaks here and there, and if you feel any pain, STOP. If you feel sharp pain or pain that is stronger than your joint pain, you've been given a sign from your body that something isn't right. Always slow down if you notice any redness or swelling in your joints.
Always start with slow and easy movements. Take breaks here and there, and if you feel any pain, STOP. If you feel sharp pain or pain that is stronger than your joint pain, you've been given a sign from your body that something isn't right. Always slow down if you notice any redness or swelling in your joints.
Low-impact exercises do not put much strain on your joints, decreasing the probability of injuries and eliminating the likelihood of further pain. These exercises comprise walking, swimming, yoga, water workouts, and many more.
Adding ice therapy after your workouts can significantly improve recovery and your performance. A study cited that it is also beneficial for those with muscle pain and inflammation. Hence, get into the habit of icing your joints for up to 20 minutes as needed post-workout, especially after undergoing an activity that causes joint swelling.
Adding ice therapy after your workouts can significantly improve recovery and your performance. A study cited that it is also beneficial for those with muscle pain and inflammation. Hence, get into the habit of icing your joints for up to 20 minutes as needed post-workout, especially after undergoing an activity that causes joint swelling.