The Best Exercises for Joint Pain Patients

Just because you are plagued with joint pain doesn’t mean you have to leave exercise behind – there are plenty of ways to improve your health and fitness without causing extra discomfort. Exercise can strengthen the muscles around joints and help maintain bone strength. Throughout the day, a patient who suffers from joint pain may experience an increase in vitality and rejuvenation after a session of exercise. When night falls, exercise may help ease the joint pain that erupts during sleep.

Overall, exercise has the power to make a patient feel better about their condition while developing higher self-esteem and confidence. With all this being said, there are many people who still avoid exercising because they believe it will worsen their condition or increase soreness and stiffness. The exact opposite is true – a lack of exercise only pacifies painful, swollen, and still joints. Avoiding exercise also leads to weakened muscles and surrounding tissues that need to be strong in order to promote appropriate bone support. The longer you put off exercise, the higher the risk of bone breakage.

While the best way to customize an exercise plan that fits your personal needs and physical restrictions is to ask your doctor or physical therapist to suggest a few options, there are a handful of exercises known to cater best to joint pain. They include:

1. Range-of-Motion Exercises

To relieve stiffness and increase the mobility of joints in hopes to reach their full capacity of movement, range-of-motion exercises work wonders on patients with joint problems. Usually, the exercises are quite simple where one can easily incorporate them into a daily routine. A few examples include raising your arms over your head and rolling the shoulders in a forward and backward motion.

2. Strengthening Exercises

Strong muscles are needed to support and protect joints, which can reduce the overall pain that develops in affected areas. One way to approach this type of exercise is to start a program of lightweight training that helps to maintain and increase current muscle development. Strengthening exercises are best when performed every other day. When joints become painful or swollen, it is suggested to take a day off.

3. Aerobic Activity

Painful joints often learn to respond well to an increase in overall fitness, as one incorporates aerobic or endurance exercises into their lifestyle. Patients will also notice an improvement in cardiovascular health and energy, which helps maintain their weight and increases stamina. A few popular activities include bike riding, walking in the park or around the block, and swimming. 20 to 30 minutes of aerobic exercise for three times per week is recommended.

When it comes to selecting the exercises that are right for you, it is important to remember to not overdo your activity. As a rule of thumb, pain that lingers an hour after you have completed your exercises means that you were probably overdoing it a bit. Also, keep in mind that a visit to the doctor is needed when exercise causes reduced range of motion in joints; chronic fatigue; increased weakness; continuous pain; or swelling of the joints. n