How to exercise using joint protection techniques
Suffering from joint pain can leave you questioning your ability to exercise and stay physically fit. That’s why making sure to exercise with joint protection techniques in mind is so important.
Your joints need strong muscles to help support them. Moving your body increases the flexibility of your joints and reduces the stiffness. If you suffer from joint pain, moving the right way for your body can help to improve your performance and overall health.
1. Choose low impact activities
Choosing the right types of aerobic exercise, strength training and range of motion movements can go a long way when trying to accommodate joint pain. Low impact exercises are activities that are easier on the body, reduce the risk of injury and provide less stress to your joints. Swimming, cycling, yoga, and walking are some examples of low impact movements that can be more accommodating to joint pain and arthritis.
2. Cross train
Mixing up your routine with a few different forms of exercise is great for your body. Cross training helps your body to train different muscle groups through different movements, increasing your strength and performance overall. Cross training is also a great way to stay engaged in being active, preventing you from become bored.
3. Take rest days
Giving your joints and muscles a rest can help them to repair and strengthen. Overworking your body increases the risk of injury. Schedule rest days in your weekly routine to give your body time to recuperate.
4. Warm up
Doing a gentle warm up session such as going for a walk can help to warm your muscles and prepare them for exercise. Warm muscles are more flexible which helps to reduce the measure of strain they go through during a workout.
5. Don’t overdo it
If you’re feeling pain, or find you have long periods of pain after a workout, you’re likely overdoing it. Some mild pain may be normal if you’re not used to working out, but the pain shouldn’t be debilitating. Keep your level of exertion relative to your level of fitness.
6. Drink lots of water
Hydration is important for overall health, and that includes your joints. Make sure you drink plenty of water when exercising. The more you sweat the more you need to replenish your body with fluids.
7. Wear the right attire
Wearing the right kind of fitness attire for the sport you’re practicing, encourages proper range of motion for healthy joint movement. Don’t restrict your movements from clothing too tight or stiff to move with your body.
8. Cool down
Take a period of time to slow your exertion near the end of your routine to allow your body to cool down. Always follow your exercises up with light stretching to help reduce feelings of stiffness the next morning.
Most importantly, always remember to listen to your body. If you’re in a lot of pain, or are going through an injury, certain exercises might be more harmful than healthy. Always talk to your doctor before starting a new exercise routine, and consider consulting a physical therapist if you’re dealing with severe joint pain.