Contents
30-Second Summary
- Many factors, including arthritis, cause joint pain.
- Low-impact exercises that increase strength and mobility are the best joint pain management methods.
- You can combine exercises with joint health supplements to support the overall health of your joints.
What is Arthritis?
Arthritis is a common condition that affects millions of people worldwide. It is characterized by inflammation, pain, and joint stiffness, challenging everyday activities. While there is no cure for arthritis, regular exercise can help alleviate symptoms and improve overall quality of life. This article aims to discuss the benefits of working out for arthritis pain relief and provide a guide on how to incorporate exercise into your daily routine.
Arthritis is an umbrella term that encompasses over 100 different conditions that affect the joints, surrounding tissues, and other connective tissues. The two most common types of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis
Osteoarthritis is the most common form of arthritis, affecting millions worldwide. It occurs when the cartilage that cushions the bones in the joints breaks down, causing pain, stiffness, and swelling. Osteoarthritis typically affects the hands, knees, hips, and spine.
Rheumatoid Arthritis
Rheumatoid arthritis is an autoimmune disorder that causes the body’s immune system to attack the joints, resulting in inflammation, pain, and stiffness. Unlike osteoarthritis, rheumatoid arthritis can affect any joint and may cause fatigue, fever, and weight loss.
What Causes Joint Pain?
Many factors go into joint pain. Joint pain and stiffness can be caused by many things, including previous trauma, bursitis, overusing the joint, or tendinitis.
However, one of the most common causes of joint pain is arthritis. Arthritis can be challenging to deal with and causes a lot of discomfort. Exercising is one of the best ways to relieve discomfort and keep joints healthy and pain-free.
9 Ways to Relieve Joint Pain
Walking
Walking might seem like an ineffective way of treating joint pain. But going for walks is a great low-impact exercise that keeps joints nimble and mobile. It’s also a really good way to increase your range of motion.
Walk three to five times a week for about 30 minutes at a moderate to fast pace. If that’s too much to start with, try walking for 10-minute sessions and slowly increase until you’re up to 30-minute sessions.
Yoga
Yoga is a great exercise for those with stiff joints and joint pain, as it can be modified to fit your needs. It involves slow and gentle stretching coupled with mindfulness exercises.
Try to find a local yoga class taught by a certified instructor, and avoid any of its more intense forms, like hot yoga.
Water Workouts
Water workouts can increase your range of motion if you have particularly bad joint pain. Since water workouts are low-impact, they make them fantastic for building up strength in your joints to keep joints healthy and pain-free.
Weight Lifting
You don’t need to lift 100-pound weights to get the full benefits of weight lifting. This is a good way to build strength and keep your joints mobile.
Remember not to go crazy when you start weightlifting. Start with light weights, preferably 2 or 5 pounds, and try some bicep curls daily. As you get stronger and more mobile, you can increase the weight, but be mindful not to push yourself too far.
Hand Stretches
It’s very common for people with arthritis to experience hand pain. Unfortunately, this is one of the most aggravating places to experience arthritis since we use our hands for so much. Doing hand stretches will help you build strength and mobility in your hands.
Start by stretching your fingers as wide apart as they go, then ball your hands into a fist. Repeat this a few times every day.
Chair Stands
Chair stands are an effective way to help joint pain in your legs, and they can be done anywhere there’s a chair! All you have to do is sit in a chair and stand up. Do so slowly and mindfully, knowing which joints and muscles are working to support you.
Tai Chi
Tai Chi focuses on slow, large-range movements, making it a great exercise for increasing mobility. Try to find a local instructor who teaches sun-style tai chi. This type focuses on improving your range of motion.
Elliptical Exercises
If your arthritis pain isn’t particularly severe and you’ve graduated to more intense exercises, hopping on an elliptical machine is a great way to exercise. It’s low-impact and can improve the range of motion in your legs.
Remember that elliptical exercises are likely too intense for those with severe arthritis.
Pilates
Like yoga, Pilates is a great way to work out because it can be modified to fit your needs. Look for an instructor specializing in exercises for those with joint pain or mobility issues. Remember to start small, and don’t push yourself beyond your limits.
Sample Arthritis-Friendly Workout Routine
Here is a sample arthritis-friendly workout routine that incorporates aerobic exercise, strength training, flexibility and range of motion exercises, and balance exercises:
Monday:
- Warm-up: 5-10 minutes of gentle stretching
- Aerobic exercise: 20-30 minutes of walking or swimming
- Cool-down: 5-10 minutes of gentle stretching
Tuesday:
- Warm-up: 5-10 minutes of gentle stretching
- Strength training: 20-30 minutes of resistance band exercises for the upper and lower body
- Cool-down: 5-10 minutes of gentle stretching
Wednesday:
- Rest day or gentle yoga or tai chi
Thursday:
- Warm-up: 5-10 minutes of gentle stretching
- Aerobic exercise: 20-30 minutes of cycling or dancing
- Cool-down: 5-10 minutes of gentle stretching
Friday:
- Warm-up: 5-10 minutes of gentle stretching
- Flexibility and range of motion exercises: 20-30 minutes of stretching and joint mobilization exercises
- Cool-down: 5-10 minutes of gentle stretching
Saturday:
- Warm-up: 5-10 minutes of gentle stretching
- Balance exercises: 10-20 minutes of balance exercises, such as standing on one foot or using a balance board
- Cool-down: 5-10 minutes of gentle stretching
Sunday:
- Rest day or gentle walk or swim
Benefits of Exercise for Arthritis Pain Relief
Exercise is a crucial component of arthritis management. Regular physical activity can help reduce pain, improve joint function, and enhance overall quality of life.
Reduces Inflammation
Inflammation is a key contributor to arthritis pain and stiffness. Exercise has been shown to reduce inflammation in the body by increasing blood flow and releasing anti-inflammatory substances called cytokines. This can help alleviate pain and improve joint mobility.
Strengthens Muscles
Strong muscles help support and protect the joints, reducing stress and strain on the affected areas. Exercise can help build and maintain muscle strength, which is particularly important for people with arthritis who may have weakened muscles due to inactivity or pain.
Improves Flexibility and Range of Motion
Arthritis can cause stiffness and limited range of motion in the joints. Regular exercise can help improve flexibility and range of motion by stretching and strengthening the muscles and connective tissues around the joints. This can make everyday activities easier and less painful.
Boosts Mood and Energy Levels
Living with chronic pain can take a toll on mental health and energy levels. Exercise has been shown to boost mood and increase energy by releasing endorphins, the body’s natural feel-good chemicals. Regular physical activity can also improve sleep quality, essential for managing arthritis symptoms.
Supplements for Arthritis
One of the best things to do to help your joints is to combine exercise with one of the top joint pain supplements.
Supplements like Osteomd can help your joints build muscle and strength and support your joint’s overall health. Remember that supplements alone won’t be enough to help build strength and mobility in your joints. Using the above exercises and a good supplement together is the best way to increase your joint health.
Conclusion
If you’re struggling with joint pain, the experience can be incredibly frustrating and challenging. Exercising and staying active is a great way to improve your strength and mobility and keep joints healthy and pain-free.
Combine the above exercises with a joint health supplement for the best results. With consistent exercise, over time, you’ll get stronger and healthier, and get back to the things you enjoy.
