Joint pain can significantly impact your daily activities, but certain types of exercises can help reduce discomfort and improve joint function.
Here are five exercises that are particularly beneficial for managing and alleviating joint pain.
Low-Impact Aerobic Exercises
Low-impact aerobic exercises increase heart rate and improve cardiovascular health without putting too much stress on the joints. These exercises help maintain a healthy weight, which reduces joint pain.
Examples: Walking, cycling, swimming, and using an elliptical machine.
Benefits: Improves cardiovascular fitness, aids weight loss, and enhances overall joint health.
Strength Training
Strength training exercises build muscle around the joints, providing better support and stability. Stronger muscles help reduce the strain on your joints and can alleviate pain.1
Examples: Resistance band exercises, weightlifting, and bodyweight exercises like squats and lunges.
Benefits: Increases muscle strength, improves joint stability, and reduces pain.
Flexibility and Stretching Exercises
Flexibility exercises help maintain the range of motion in your joints, preventing stiffness and improving mobility. Regular stretching can also reduce the risk of injury.2
Examples: Yoga, Pilates, and daily stretching routines.
Benefits: Enhances joint flexibility, reduces stiffness, and improves overall mobility.
Water Exercises
Water exercises, or aquatic therapy, are particularly gentle on the joints due to the water’s buoyancy. They provide resistance to build strength while minimizing joint stress.3
Examples: Water aerobics, swimming, and water walking.
Benefits: Low-impact, reduces joint stress, and improves strength and flexibility.
Tai Chi
Tai Chi is a low-impact exercise that combines slow, deliberate movements with deep breathing and relaxation. It is excellent for improving balance, flexibility, and joint function.4
Benefits: Enhances balance and coordination, reduces stress, and improves joint flexibility and function.
Incorporating these five types of exercises into your routine can help reduce joint pain and improve overall joint health. Additionally, supplementation should be considered to support healthy joints and alleviate pain. Check out our supplement sections to get started.
Photo by Bruno Nascimento
Additional Resources
- https://www.drneilmd.com/blog/the-link-between-muscle-strength-and-joint-health[↩]
- https://www.orthohc.com/news/how-to-improve-joint-mobility-and-flexibility[↩]
- https://orthop.washington.edu/patient-care/articles/arthritis/water-exercises.html[↩]
- https://www.oafifoundation.com/en/the-benefits-of-tai-chi-for-osteoarthritis-patients/[↩]
