Improve joint health with these simple, easy-to-do activities, exercises, and stretches.
In this article:
- Treatment for Joint Pain Through Physical Activities and Joint Exercises
- How to Relieve Joint Pains with Joint Stretches
Joint Health | 9 Exercises for Healthy Joints
Treatment for Joint Pain Through Physical Activities and Joint Exercises
A solid way to reduce joint pain, in the long run, is to perform low-impact exercises for joint health such as walking. Rather than a quick fix, walking is an effective way how to heal joint pain gradually and effectively.
Regularly walking is a simple way to beat a sedentary lifestyle that worsens inflamed joints. To maximize the benefits of this exercise for joint pains, make it a daily routine to walk a few miles.
It doesn’t really matter when or where you do it, the goal is to slowly heal joint pain by doing easy-to-do activities.
Put on a pair of running shoes and start walking. Patients who are still relieving joint pain shouldn’t rush into it.
Don’t force yourself to do more than your body can handle. Track your time and distance every day to gauge your improvement.
Remember, slow, steady progress is perhaps the best way how to relieve joint pain permanently.
2. Resistance Training
A lot of patients looking for joint pain relief try to avoid lifting weights. But, slowly training your muscles to become stronger is actually an effective way how to stop joint pain from coming back.
Apart from walking, another solid long-term joint pain solution is doing resistance training exercises. A few reps daily using dumbbells, machines, and barbells may just be what you need to strengthen your muscles and protect your joints.
Resistance Training Definition: a form of exercise that improves muscle strength and performance through resistance such as dumbbells, kettlebells, barbells, and bodyweight
Try doing low-impact exercises using light weights. During your first few days, remember to use weights you can comfortably lift so as to avoid any injury.
Your goal is to strengthen your joints and muscle tissues by gradually increasing the amount you can lift. To make things easier, you can opt to hire a professional trainer to guide you.
Of course, make sure to consult with your doctor before performing resistance training exercises for joint health. They can explain what exercises for joint pain you should perform at the gym.
One effective way how to ease joint pain gradually is through swimming. It’s the best exercise for joint pain since it doesn’t add additional stress to your inflamed joints.
If you have trouble doing stretches that help with joint pain, try doing them underwater. With the water carrying your limbs, it’s much easier for you to do exercises for healthy joints you may not normally be able to perform.
The goal is to do low-impact water-based aerobic exercises to ease joint pain. A few laps around the pool or some underwater exercises should do the trick.
If you don’t know how to swim yet, enroll in a class to learn at least the basics. You can’t perform underwater exercises if you don’t know how to swim, can you?
How to Relieve Joint Pains with Joint Stretches
4. Lying Hamstring Stretch
One good management for joint pain is to strengthen the muscles surrounding the joint while simultaneously stretching it. The lying hamstring stretch strengthens the hamstrings while gently stretching out the knees.
Hamstring Definition: The muscles at the back of the thighs and knees.
- Lie flat on your back, bend your knees, and plant your feet firmly on the floor.
- While keeping the knees bent, lift your right leg up, clasp your hands behind your right thigh, and then pull it toward your chest.
- Straighten out your right leg while simultaneously pulling it closer to your body.
- Hold this stretch for 30 to 60 seconds then repeat with your other leg.
5. Seated Leg Stretch
Wondering how to alleviate joint pain in the knees through mild stretches? Try the seated leg stretch.
You can do this anywhere you want as long as there’s a clean floor to sit on.
It mainly stretches the knees while exercising the quadriceps. Do not rock your body back and forth when performing this exercise.
- Sit on the floor with your back straight, legs extended forward, and hands beside your buttocks.
- Slowly bend your right leg toward your chest until you feel a stretch in your quads.
- Hold for five seconds then straighten your leg out for five more seconds.
- Do 10 reps on each leg.
6. Lying Leg Raise
Gym-goers often perform this exercise to strengthen the core muscles. But doing the lying leg raise is actually a good way how to reduce joint pain.
The trick here is to solely use your abs and leg muscles. Do not swing your leg up and down to avoid further injury.
- Lie on your back with your arms at the sides and legs extended straight together.
- Lift one leg up a few inches, hold for five counts, and then slowly go back down to the starting position. This is one rep.
- Do 10 reps on each leg.
7. Finger Stretch
Doing a few finger stretching exercises will relax the wrist and fingers. It’s a good exercise for patients looking for ways on how to treat joint pain in the hands.
Perform this exercise regularly or any time you feel pain in your fingers.
- With your fingers relaxed, place one hand palm-down on the table.
- Slowly stretch your fingers as far as you can. Hold each stretch for 30 to seconds.
- Do at least four sets on each hand.
8. Claw Stretch
Apart from providing joint and muscle pain relief, the claw stretch also improves the mobility and range of motion of your fingers. It might help you regain the flexibility you lost when you first needed to seek relief from joint pain.
- Hold one hand out with the palm facing you.
- From a relaxed stated, bend your fingers down so that each finger touches its base. Your hands should look like a claw.
- Hold this position for 30 seconds. Do at least four sets on each hand.
9. Grip Strengthening
Recover the grip strength you lost by doing this exercise at least two to three times a week. Remember to rest your fingers around 48 hours in between each session.
- Grab a stress ball in one hand and squeeze it as tight as you can.
- Hold the squeeze for a few seconds before releasing. This is one rep.
- Do 10 to 15 reps on each hand.
For more warm-ups and joint mobility exercises, check out this video from Underground Gym:
These are just some of the exercises and activities you can do to improve joint health. Overall, what’s important is to combine proper medication with a healthy diet, regular physical activities, and vitamins.
Try to move around as often as you can. Adopting a sedentary lifestyle will only worsen your joint health.
What activities do you do for joint health? Share your routine with us in the comments section below!
Up Next: Back Pain Relief | How to Alleviate Winter Back Pain Naturally