Just because you have sore joints, doesn’t mean you can’t exercise or keep fit. In fact, most people find that getting regular exercise actually works to help improve joint health overtime. You just have to be smart about the ways you exercise and work to avoid aggravating your joints and sore muscles. Take a look at the following ideas to exercise around sore joints and keeping your body fit without pain.
Warm up Thoroughly
The best thing you can do to prevent aggravating your joints when you exercise is to warm up thoroughly before you begin. Exercising without warming up will greatly increase your joint and even tendon and muscle pain. It doesn’t have to be a long warmup. Just five minutes is enough to get the blood flowing and protect your joints from aggravation. Start with a light jog, jumping jacks, walking, and a few squats to get your legs and joints ready for more movement. Be sure to stretch thoroughly after each workout as well. Breathe deeply through each stretch, but don’t hold them too long and strain your joints. If possible, do a count in each stretch.
Get a Foam Roller
Most people have no clue what fascia is, but it is important to keep it in good health if you want to avoid joint pain when you exercise. Fascia is fibrous connective tissue that supports and connects all the other tissues of the body like the joints, bones, and organs. As we age, the fascia becomes easily dehydrated and brittle, which can lead to severe joint pain after exercise. Foam rolling moves fluid into the fascia by stimulating its cells. Try foam rolling after your next workout, and you will be amazed at how much better your joints feel. If you aren’t sure where to start, ask a trainer for tips on how to roll out your muscles properly post-workout. You can do simple calf roll outs, quad, and even work your feet and arches with a small tennis ball for greater flexibility after a workout. Be easy and gentle and as you get warmer, press a little more into your roller.
Get Treatment
There are many different treatment methods you can use to reduce joint pain. Massage therapy will do wonders for your overall muscle and joint health. Many people have found good results with acupuncture as well. Physiotherapy is highly effective for treating joint pain through targeted exercise as well. According to Athlete’s Advantage Physiotherapy, sports massage is a part of many physiotherapy programs. If you find that joint pain comes along regularly when you exercise, seeking these treatment methods with a proven track record will improve your joint health and help you stay active. Mindful meditation can help center yourself before and after workouts as well. Be sure your mind is right before doing any hard exercise. You don’t want to go too hard or too soft. Be gentle with your joints!
Choose the Right Activities
Perhaps the most important thing you need to do to keep your joints healthy when you exercise, is to choose the right types of workouts. Walking is good, but running could aggravate stiff knees. Swimming is an amazing cardio workout that has almost no impact on your joints. Yoga is a wonderful fitness activity to keep you in shape, improve your flexibility, and boost your joint health. Recumbent biking is another good fitness activity for people with achy knees. You can also try aerobics and modified aerobics to help your body get more accustomed to exercise of any kind. Sometimes Zumba can be modified for gentler moves as well. There are many fun ways like these to enjoy exercising that will not tax your joints.
Diet Right
Some foods can actually help your joints and improve your flexibility. Things like fish are packed with omega-3 fatty acids, soy, olive oil, cherries, and some dairy can encourage better joint health and better absorption of vitamins and minerals your body needs. Dairy especially is full of vitamin D and can help your bones, tendons, and joints. Don’t forget leafy greens like broccoli and spinach. Other foods like garlic, beans, pistachios and green tea can help your body and joints over all as well. Many of these foods have been proven to help with arthritis as well.
As the decades go by, it becomes more and more important to look after your joints. You need to exercise to keep your joints healthy, but you have to find ways to do it that won’t overburden them. Use the tips above to ensure your joints stay healthy while you stay active. You can do a lot to help yourself and your body. Use these exercise, diet, and other ideas to help your body feel better no matter what life throws at its joints.