Joint pain is an all-too-common ailment that effects nearly one-third of adults. As we get older, joint pain becomes more frequent, and pain intensity increases. For some people, joint pain can even be debilitating, impeding their everyday movements and making fitness extremely difficult.
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Thankfully, there are several ways to deal with joint pain, including some simple exercises. In this article, we’ll identify the causes of joint pain, as well as some exercise tips and tricks to help you find relief.
Types Of Joint Pain
It’s very important to remember not all joint pains are the same; there are several different types of joint pain.
Osteoarthritis: Osteoarthritis ssometimes called degenerative arthritis because it occurs when cartilage wears off which results with bones rubbing against each other. When cartilage wears away, it causes pain and stiffness. This condition usually occurs in people who are older than 50.
Rheumatoid arthritis: This form of arthritis occurs when too much synovial fluid is produced within the joint space. Then, synovial fluid thickens and causes chronic inflammation that has a negative impact on cartilage. This condition affects women more than men.
Post-traumatic arthritis: This kind of joint pain usually develops after an injury to the joint, and resulting when the cartilage and the bone doesn’t heal adequately.
Avascular necrosis: Avascular necrosis occurs when bone is deprived of blood supply. If the bone doesn’t get much-needed nutrients from the blood, it weakens and causes the damage in cartilage. Another cause of this condition is a direct injury to the particular joint.
Paget’s disease: Paget’s a bone disease that usually affects one’s hip.
Other joint pain types include strains and sprains. Moreover, joint pain may be the result of bursitis, gout, etc.
Exercise Tips To Help Joint Pain
Although exercise may be the last thing you feel like doing when you’re experiencing joint pain, staying physically fit will prevent your joints from stiffening further degeneration of the joints. Lying in bed all day waiting for the pain to go away will only make your joints worse.
Here are some exercise tips that you can use to ease the pain.
Squats: Squatting is a foundational exercises that builds strength in the legs and hips — and stronger muscles mean more stable joints. The more you improve your ability to squat (with perfect form, mind you), the stronger your joints will be and the less likely you are to suffer joint pain and injury. If you experience knee pain, however, consider a modified squat, such as a wall squat. And always be sure that your knees don’t extend past your toes. Remember that most joint point associated with weight training or strength training is a result of poor form, so consult a personal trainer and make sure you are executing perfect form so as not to put undue pressure on your joints.
Gentle cardio: Light cardio exercises are associated with the reduction of joint pain in knees and the lower back. Some of the best cardio to do when suffering from joint pain include brisk walking (and light jogging, if you can handle it; remember that treadmills offer a more forgiving surface than city streets.), or ellipticals and stationary bikes, which erase pounding altogether.
Swimming: The buoyancy of water reduces stress on your joints. Every move or exercise you perform in water causes less impact on your joint than exercising in your home or gym; plus, swimming is an excellent, full-body workout that is proven to help with back pain as well.
Yoga or pilates: Low-impact workouts that emphasize stretching, mobility and balance can help ease joint pain without causing too much stress to your body. Yoga is famously good for the joints, as its various postures and poses focus on stretching, lengthening and strengthening. If you’re suffering from joint pain and you still want to stay active, consider taking up yoga as part of your routine.
Alternate upper and lower body exercises: Switching between upper body exercises and lower body exercises (rather than relying on compound, full-body movements) can help ease joint pain, because you’re not using all your joints at once, which gives them time to rest.
Range of motion: Shortening the range of motion during an exercise can help ease joint pain. This method works perfectly for both upper and lowers body exercises.
More Joint Pain Facts To Know
- More than 43 million people suffer from physician-diagnosed arthritis.
- Joint pain usually affects people older than 50, but condition can occur in young people, too.
- Contrary to popular belief, there is NO scientific evidence that rain and the damp weather worsens the joint pain.
- Hot and cold treatment can help with joint pain as well. Applying heat in the morning relaxes muscles that move stiff joints while applying ice at night reduces inflammation.
- Popping or cracking your knuckles does not cause arthritis.
Joint pain is a common affliction that affects millions of people, but it doesn’t necessarily have to have a negative impact your life. By taking the right preventative measures, taking the time to exercise and stretch every day, you can take control of your joint pain and help prevent future flare ups.