Confronting joint aches disturbs our lives in a very awful way. Almost every eight out of ten people worldwide complain about suffering from some kind of muscle or joint pain and thus seek relief.

The reasons for this rapidly sprawling disease are endless. From unhealthy lifestyles, car accidents to hectic non-flexible working schedules, there are numerous reasons that contribute to these irritating pains in our lives.

Unfortunately, the problem lies in the fact that we don’t realize its earliest alarming signals in the initial phases and ignore the minor discomforts by taking them lightly. These minor aches can gradually grow into stronger and unbearable ones when brought under no notice.

Sometimes, these muscle and joint pains catch our attention when it’s too late for prevention measures and we can only get temporary relief. However, some consistent effort and appropriate exercises can prominently show good results and help you counter the problem before it gets worse.

Thankfully, a number of exercises and activities can help the sufferers alleviate their joint aches from the comfort of their home.

What exercise practices and activities can relieve your muscle and joint pain?

Remember that before starting any exercise routine, it’s very important to consult a professional to get supervised advice for your body. Don’t forget to get an x-ray test to get a detailed overview of your spinal structure.

This will help you know the severity of your medical condition and will also set limits for you. Understanding your limits when it comes to exercising is crucial if you want to regain your strength and flexibility.

Acupressure

meridian system male body acupuncture meridians

A gentle massage on the acupressure points of your body ultimately relaxes muscle and joint pain and gives you soothing relief.

The best part is that you don’t have to visit an expensive spa or take a massage therapy session to benefit from massage – you can do it yourself. All you have to do is to know the particular pressure points on your body that will help you relieve muscle and joint pain.

To boost the effects of acupressure, you can use essential oils which are proven to ease aches and stress, such as lavender or eucalyptus oil.

Gardening

Gardening



Sometimes watching greenery and pampering plants is all you want for a relaxed mood. The therapeutic effect of sowing the seeds, watering the plants and watching them grow gives your mind and body a number of health benefits. Not only is it a safe and productive form of workout, but it also has positive effects on our mental health.

Studies show that gardening can reduce the risk of strokes and osteoporosis and also improves your immune system. Moreover, gardeners are less prone to feelings of low self-esteem, depression, and fatigue compared to non-gardeners.

Dancing

Dancing

Dancing is an easy yet creative activity that is fun to do. At the same time, it activates multiple groups of muscles. It is a whole body workout that effectively stimulates blood flow by activating and balancing the heart’s pumping chambers. Besides this, it is also good for burning calories and makes your muscles flexible, your bones stronger and your body fit.

It is a great form of exercise that provides a combination of both aerobic and anaerobic movements. But remember that you should not overdo any dance steps since too much pressure on your joints can make the pain even sorer. Either if it is back or ankle pain, frozen shoulder, neck pain or any other discomfort, doing a combination of easy dance moves will help alleviate the pain and avoid overworking your joints.

Strengthening Exercises

Strengthening Exercises



There are several myths associated with muscle and joint pain and exercise. Many believe that workouts can put heavy pressure on the injured joints and will result in aggressive arthritis pain. In reality, this is not the case since a lack of exercise is what can intensify the overall joint pain and stiffness. So it’s important to work out your muscles if you want your joints to regain their strength and vitality.

There is a range of strengthening exercises, but do consult your doctor first before starting any exercise routine. To make sure the workouts don’t make your pain worse, start with light exercises two or three days a week and gradually increase the frequency and intensity.

ROM Exercises

ROM exercises, known as Range-of-Motion exercises, are where an orthopedist helps you do specific moves and stretches aimed at particular joints. You can also perform these exercises yourself. For example, head and neck exercises, shoulder and elbow exercises, forearm and wrist exercises, hip and knee exercises, hand and finger exercises, ankle and foot exercises are types of ROM’s that give you relief for your muscle and joint pain and improve your overall flexibility. Joint aches like neck stiffness and frozen shoulder are most commonly treated with ROM exercises.

Other Activities

Activities like swimming, yoga, skipping, jogging, cycling or even walking with a dog are just a few of the numerous ways of working out your muscles and joints. Whether you do it manually in the natural environment or prefer sophisticated gym equipment, the results of regular exercising are promising. Any movement, no matter how small or big, can help keep your sore muscles and painful joints relaxed by putting them in motion.

Moreover, doing a combination of exercises gives you rewarding results, including improved body balance, good posture, and coordination. But never neglect the importance of creating a balanced workout plan to avoid causing too much pressure on your joints and thus increasing the risk of injuries.

Conclusion

As you have seen from the above, staying active and engaged in regular exercise is crucial for keeping your musculoskeletal system in a perfect condition. If you are suffering from any muscular or joint pain right now, try warm-up exercises or stretches and witness the results. Adjust the time mode and frequency of the exercise depending on your age, the type of your body and your stamina.

For instance, start with a 10-minute workout and gradually increase it to 30 minutes. Be consistent as great results demand great patience.

References:

  1. https://www.cdc.gov/
  2. https://www.betterhealth.vic.gov.au/
  3. https://www.ncbi.nlm.nih.gov/

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