Eight exercises that help joint pain

[LoriPA 4]

I'm sure some have experienced joint pain during one point or another in their lives, which can put a damper on daily life, including regular exercise. Here are some good exercises to help such pain from Fluid motions of tai chi can reduce arthritis pain while improving mobility, breathing, balance, and relaxation. As with yoga, the only person you are competing with in tai chi is yourself. Look for group classes offered by local community programs, community colleges, or fitness centers. If those aren’t available, pick up a beginner’s tai chi DVD and follow along in your living room.

Key areas: flexibility and strength

Water Exercise

Ever wish you could escape the painful pull of gravity tugging at your joints every once in a while? A pool can provide that. Try a water-based exercise routine that takes advantage of the buoyant yet resistant quality of Water to increase joint flexibility and/or build strength. There are also water-aerobics routines to exercise your cardiovascular system. Warm water is best for arthritis sufferers, so look for an aquatic center with a heated pool or spa that offers water-exercise classes. As with any new routine, be sure to ask your instructor how to adapt the movements to your condition.

Key areas: flexibility, strength, and cardiovascular, depending on activity

Isometric Exercise

One key way that exercise helps reduce joint pain is by building muscle, which in turn helps take strain and pressure off the joints. Isometric exercises accomplish this by increasing muscle without moving the joint itself: Creating pressure by pushing your palms against each other is one example of an isometric exercise. White recommends that you work with a medical professional or physical therapist to develop an isometric routine that fits your particular needs and abilities.

Key area: strength

Isotonic Exercise

Isotonic exercises also build muscle and strength, but unlike isometric exercise they do require movement of the joint. Still, these exercises, such as lifting and lowering the leg from the knee while sitting in a chair, are gentle and use your own body weight to create resistance, which makes them a perfect workout for those with arthritis. Again, work with a physical therapist or medical professional to choose the best exercises for your particular situation.

Key area: strength

Walking (my favorite! )

Want an exercise routine that can be done anytime, anywhere, alone, or with a group? Walking might be a perfect match. It’s safe, low impact, strengthens muscles, and helps keep weight in check. Aim for a pace that leaves you slightly short of breath, but not so much that you can’t carry on a conversation normally. Besides building muscle in the lower body, walking also works out your heart and lungs. Another perk of pounding the pavement; studies have linked simple walking to everything from sounder sleep to a better mood. Start with ten minutes a day and gradually work your way up to 30. And try to walk on as many days of the week as possible!

Key areas: cardiovascular and strength

Bicycling

Take yourself for a spin on a stationary bike indoors or on a two-wheeled version outside. Cycling works your cardiovascular system and builds muscle without stressful impact on the joints. If you haven’t been on a bike since you were a kid, the Arthritis Foundation recommends you start with five-minute sessions three times a day and work your way up.

Key areas: cardiovascular and strength

Golf

Turn your Quest to get more active into a game of golf. This fresh-air activity combines walking with gentle range of motion movements, improving your balance and coordination as you play. A wide variety of special equipment — from shoes and gloves to clubs and lower-compression golf balls — can make playing the game easier on those with arthritis. Consult with an occupational therapist for advice on tailoring the game to your ability and needs.

Key areas: cardiovascular and flexibility

[Blaze21 5]

Thanks for sharing.

[BobbieND 3]

Thank you so much for this post ! :thumbup:

Great info !!!

[Megg40 0]

I LOVED this post. I am 5 days post op and need to start exercising. I am going to start with walking, but in a few weeks...hit the pool

Thanks,

Meg