Exercising with Joint Problems
-Dive right in. Exercising in water is low- to no-impact, taking weight off painful joints and encouraging a larger range of motion than you might attain on land. Water exercise provides natural resistance. Warm pool water also soothes aching joints.
-If you have shoulder problems, you might want to avoid the overhead motions of some swim strokes, but other good alternatives exist. Try running in place in the pool. You can do this in chest-high water or in the deep end, using a special buoyancy harness to keep you afloat.
-For those with knee and hip pain, use a stationary bike or ride outside to reduce impact on sore joints. Rowing machines are good for people whose joint pain is primarily in their lower bodies.
-Ellipticals are great machines that produce minimal impact on joints while providing a good cardiovascular workout. That’s because they use hydraulics and the impact is primarily absorbed by the machine instead of the joints.
-Try yoga for stretching and to improve flexibility, range-of-motion and balance. A recent University of Pennsylvania study showed reductions in pain and disability from knee osteoarthritis in a group of overweight people, aged 50 and up, who took 90-minute yoga classes weekly for eight weeks.
-Apply heat before exercise as it relaxes muscles and joints, as well as eases pain. After physical activity, ice joints to reduce swelling.
-Avoid exercising an actively inflamed joint, recent joint replacement, or any kind of damage that might cause physical instability.
-Do not use heavy weights and avoid extending, flexing and locking out any joint to its maximum position.
-If you feel pain sharp pain in a joint or elsewhere while exercising, stop. Muscle fatigue is common during exercise; however, muscle pain due to conditioning begins after exercising and wears off gradually.
Prevention – Avoid overuse!
Too many of us perform one exercise movement over and over again. This can injure the muscles, joints and bones involved in that activity and lead to tendonitis, shin splints, rotator cuff injuries and pain. Choosing a well rounded fitness plan is best by mixing up exercises and types cardio.
Pressure to keep up in a class setting can also cause you harm. You might push yourself beyond your physical capabilities or injure yourself because you haven’t learned correct form. In addition, overuse injuries may come from underlying biomechanical problems (such as imbalances caused by flat feet or weak muscles) or from using incorrect equipment or poor training techniques. It’s important to identify what caused the problem and correct it for the future.
NOTE: Using a Joint support formula can really help relieve sore joints, reduce inflammation and repair connective tissue. I like JOINT THERAPEUTICS by Katalyst Nutraceuticals. Its comprehensive ingredients bring effective relief and help prevent problems in active joints.
Thanks for being a part of my journey and allowing me to be a part of yours! – Amy Jo