A joint is where the ends of two or more bones come together, such as your knee, elbow, hip, or shoulder. If your joints ache, you may have already heard from your doctor – or from well-meaning friends or family members – that exercise is an excellent way to alleviate joint pain.
But won’t exercising these areas cause even more pain? Quite the opposite, as long as you do it right. While medication and therapy can provide relief, there are many exercises specifically designed to reduce joint pain and increase mobility.
This blog from TopLine MD Alliance highlights gentle exercises that are suitable for all fitness levels. Read on to learn how you can incorporate these exercises into your daily routine and enjoy better joint health.
Common causes of joint pain – and how it can affect your life
Joint pain can be a symptom of many different health conditions. Arthritis is the most common cause of joint pain – although with more than 100 types of arthritis, you may need a medical provider’s help to pinpoint the exact type that’s affecting you.
Other common causes of joint pain include:
- Osteoarthritis – This type of arthritis happens over time as your cartilage (the protective cushion between your bones) begins to wear away. Osteoarthritis develops slowly and usually occurs after age 45.
- Rheumatoid arthritis – Rheumatoid arthritis is a chronic disease that causes pain and swelling pain in your joints. The joints may deform, especially in your fingers or wrist.
- Bursitis – Overusing your joints can lead to bursitis, which typically occurs in your knee, elbow, hip, or shoulder.
- Tendinitis – Overusing your joints can also cause your tendons (the flexible bands that connect bone and muscle) to become inflamed.
- Gout – Gout is a painful condition that causes acidic crystals from your body to collect in your joint(s), causing severe pain and swelling. Gout usually occurs in your big toe.
- Other illnesses – Viral infections, rash, or fever can make joint movement painful.
- Injuries – Injuries like broken bones and sprains can also cause joint pain.
Whatever the cause behind it, joint pain can range from mild to severe. The pain may be constant or come and go, depending on your particular condition. Some people feel stiff in the morning but loosen up and feel better as they move. However, the wrong type of movement could make your pain worse.
If joint pain limits your ability to perform basic daily tasks in any way, ask your TopLine MD Alliance affiliated physician about your exercise options.
The importance of exercise in managing joint pain
Some factors that contribute to joint pain – such as past injuries and aging – cannot be reversed. Other factors – such as poor posture and lack of exercise – can be modified to improve your joint pain.
Many people who suffer from arthritis and other joint-related conditions become less active over time to avoid further pain. But research confirms that inactivity actually worsens joint pain, putting your mobility at risk.
Here are some specific ways that exercise helps alleviate joint pain:
- Exercise strengthens the muscles that surround your joints, allowing them to carry more weight and lessen the burden on your joints.
- Exercise increases blood flow to your cartilage, delivering the nutrients it needs to stay healthy.
- Exercise can help you lose weight, which reduces the amount of stress on your weight-bearing joints (including your hips and knees).
- Exercise can improve your sleep patterns. Getting a full night’s sleep is important because joint pain often worsens when you are tired.
- The connection between depression and chronic pain is strong. Studies show that people who exercise are less likely to be depressed.
Time to get moving! Get started now by using the list of joint-friendly exercises below.
Gentle, low-impact exercises that target major joints
Range-of-motion exercises
These exercises reduce stiffness and gently put your joints through their full range of motion.
- Arms – Slowly raise one arm over your head, keeping your elbow straight, then return it to your side. Repeat 10 times with each arm.
- Hands – Make a fist, then open your palms and slowly stretch your fingers. Repeat 10 times with each hand.
- Knees – While sitting in a chair, straighten one leg, bend your knee, and bring your foot back as far as you can. Repeat 10 times with each leg.
- Hips – While lying on your back, slide one leg out to the side, then go back to the starting position. Repeat 10 times with each leg.
Aim for a slight stretch, but don’t overdo it. Mild aches are normal, but stop right away if you feel sharp or severe pain.
Strengthening exercises
These exercises help build strong muscles to support and protect your joints, so you have less pain.
- Squatting – Start slowly, gradually increasing how often and how deeply you squat. For extra support, try squatting against a wall. Avoid using weights when you squat to lighten the load on your knees.
- Lunges – A modified lunge can lessen the strain on your knees and ankles. Lower yourself halfway down instead of doing a full lunge. Reverse lunges and side lunges (stepping your foot back or the side instead of forward) are also gentler on your knees.
- Free weights – Begin by lifting low weights (2-3 pounds for women, 5-8 pounds for men). If you experience joint pain while lifting, the weights are likely too heavy. Once you find the right weight, lift slowly and smoothly, counting to four on the way up and again as you go down. Repeat 12 times for each muscle group (biceps, triceps, etc.).
Adjustable weights that can be strapped to your wrists and ankles may be convenient if you have arthritis in your hands. You can also use resistance bands. Avoid locking (fully straightening) your knees and elbows during strengthening exercises, which can stress your joints further.
Aerobic exercises
Let’s get your heart pumping! You should aim for 150 minutes of aerobic activity each week, using these exercises that are easier on your joints.
- Walking – Walking helps keep your joints flexible. You also get to choose the distance and pace that suits you. Best of all, you can do it anywhere – no equipment required. Take short 10-minute walks throughout the day instead of one long walk if it feels more comfortable.
- Swimming – Swimming is an ideal form of exercise if you have joint pain. The buoyancy of the water reduces stress on your joints, allowing for a greater range of motion and easier movement. The water also provides gentle resistance that helps build strength. Freestyle is a better option than breaststroke, which may put rotational force on your knees.
- Water aerobics/water walking – You don’t have to swim to enjoy the benefits of water! Water aerobics classes or water walking in a pool can strengthen your muscles and boost your heart rate.
It’s best to do moderate aerobic exercise most days of the week – but even a couple of days a week can help. The goal is to reach a point where you’re breathing harder than usual but can still talk.
Creating a safe and effective exercise routine
Again, if you haven’t exercised in a while, be sure to start slowly. Don’t push yourself too hard, which can overwork your muscles and make joint pain worse.
- Prepare with heat – Heat helps relax your joints before you exercise. Use warm towels, hot packs, or a shower to prepare for your workout. The temperature should be warm, not painfully hot.
- Warm up for real – Move your joints gently at first to warm up. Begin with range-of-motion exercises for the first 5-10 minutes before you move on to strengthening or aerobic exercises.
- Don’t overdo it – Sharp pain or pain that’s worse than your usual joint pain may be a sign that something is wrong. You should also stop or slow down if you see redness or swelling in your joints.
- Cool down – Cooling down properly is just as important as warming up. Gradually lower your heart rate and body temperature by taking deep breaths and stretching. You can use ice on your joints for up to 20 minutes as needed, especially if your joints are swollen.
For additional recommendations, ask your TopLine MD Alliance affiliated provider.
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TopLine MD Alliance was created by physicians who came together to make healthcare experiences better for patients. We help patients navigate the healthcare system, connecting them with top-of-the-line healthcare providers, practices, diagnostic centers, and imaging centers we trust.
To find a TopLine MD Alliance affiliated provider near you, visit us online today.