Are you suffering from any joint pain right now? If you are you know how much it can disrupt your quality of life. But is there anything natural you can do to relieve the pain? Instead of turning to a harmful medication for joint pain, consider exercises instead.
Often, the more natural route is the way to go when dealing with any discomfort. No matter what type of joint pain you may experience, even some simple relief can make the day much more manageable.
Joint pain that is debilitating needs to be checked out by a physician to make sure it doesn’t get too out of hand. But what about that day-to-day joint pain discomfort that leaves you frustrated and irritable? This article will look at exercises to give you some relief for your joint pain.
What Causes the Pain in the First Place?
There are many joints in your body and, therefore, many places where you may experience pain. Your main joints are your knees, shoulders, elbows, and hips. And there are a variety of factors that may be causing your pain. The first is a simple inflammation, or bursitis, surrounding the joint. This is when your cushioning pads around the joint become inflamed, causing pain and discomfort.
Certain conditions like flu or mumps can contribute to joint pain as does infection. Overuse is a common cause of joint pain, specifically in the elbows and knees. There is also chondromalacia which happens in the knee where the cartilage in the kneecap begins to break down.
Arthritis is the most common cause of joint pain. You will usually experience arthritis in the form of osteoarthritis or rheumatoid arthritis. This, again, is causing the breakdown of the cartilage in your joints. This cartilage is like a sponge or shock absorber for your joints.
So, with that being a quick look at what may cause your issues, what are some exercises for joint pain you can start doing?
1. Shoulder rotation
To do this exercise for your joint pain, all you need is a wall. You will start by standing against the wall with your back flat on it. One arm will hang down at your side and slightly outward with your palm facing the wall. The other will be up against the wall like you are waving hi to someone.
Keep both elbows stable on the wall and lower the higher arm downward while the opposite side lifts upward. This can look like the motion of a robot flailing its arms. Make sure you keep your back flat on the wall and your elbows stable in position.
You can do 5 repetitions for this in a slow and controlled manner and do 2 to 3 rounds of 5.
2. Resistance Band Exercise
This is another good exercise for your shoulder joints, and you will need a simple resistance band. You will start with your hands behind your back holding the band with your palms facing outward behind you. Your hands should only be 2 to 3 inches apart and pulling outward on the band slightly to create some tension. Keep your head up and your back straight. The movement involves keeping your arms straight behind you but twisting your shoulders and elbows inward so the insides of your elbows are facing each other.
When your palms are now facing each other behind your glutes, you will hold that position for around 10 seconds before returning to the starting position. A good cue is that when you start, your thumbs would point towards each other and when you twist your arms inwards, they would point towards your glutes.
3. Knee Extension
This is a good exercise for joint pain if you have arthritis in your knee and have trouble straightening them. You will sit down and place the knee with pain up on a chair in front of you. Keep it as straight as you can and take both of your hands and place them on either side of your knee. Next, slowly press downward to straighten up your knee.
Only provide enough pressure to straighten it and then release it slowly. If it is overly painful, you’ll want to stop, but the idea is to provide the resistance to help loosen up the knee joint and reduce discomfort. Do around ten of these the first time you do it and see how it feels. The next day, you can add in a few more and gradually build them up.
4. Knee Hugs
Another exercise for your joint pain that can be done anytime, anywhere. You will lie on your back and pull one knee into your chest before releasing it. The idea is to put light pressure on the knee while pulling it in and then taking the pressure off when you release it. You can do this ten times on each leg.
5. Bodyweight Squat With A Chair
This is a simple, full-body exercise that will strengthen and help combat joint pain. This will engage your knees, ankles, and hips all at once. The best way to do this exercise is with a chair. You will start standing with your feet shoulder-width apart. The next step is to lower your hips downward until you are lighting touch the seat of the chair. Keep your knees and feet in line with each other and then stand up to the starting position.
You can reach your arms out in front of you to create more balance, and if you need more assistance you can use a bar or railing to help propel you upward. Aim for 15 to 25 reps of this and try to do this exercise 2 to 3 times a week for your joint pain issues.
Joint pain doesn’t have to take over your life, and there are ways to relieve the discomfort. By using these exercises, you not only help relieve the discomfort and pain, but you also help to strengthen your joints too. The stronger your joints get, the less severe the pain from them will become. Again, check with your doctor to find out if there are any serious underlying issues.
Don’t forget to keep moving as regular exercise can also help heal your joints. Choose low-impact exercises such as walking, biking, and swimming to help with joint pain.