When you start to feel that pull and twinge in your joints, this is not the time to continue hitting the gym or try to get your personal best while running long distances. “This is your body’s way of telling you to slow down, and manage the pain before it gets any worse,” explains Selvan Naicker, brand manager for JointEze®. “We always tend to ignore the small niggles until they become unmanageable and more painful. When joint pain starts, we need to focus on why they are happening and how we can look after them which doesn’t always mean you need to stop exercising. It only means that you need to change it up for a while.”
When managing light joint pain, it’s important to focus on gentle exercises that promote flexibility, strength, and overall joint health without causing further irritation. It is also important to find a supplement that supports joint health. JointEze®’s five-way action joint care supplement capsules with OptiMSM™ help to reduce joint pain and inflammation, while speeding up recovery. Using a supplement such as this can help with managing your joint pain and offer support during exercising.
When it comes to joint pain, no one wants to stop exercising completely, undoing all the work they have put into their fitness. Naicker suggests, trying the following exercises while managing your joint pain:
- Swimming or water aerobics:
Water exercises are excellent for joint pain because the water’s buoyancy reduces the impact on the joints while providing resistance to strengthen muscles. Gentle swimming strokes or water walking are good options. Water aerobics classes can also provide structured, low-impact exercise.
- Walking:
Walking is a low-impact exercise that can help maintain joint flexibility and improve cardiovascular health. Start with short walks on flat terrain, gradually increasing your distance and duration as your joint pain allows.
- Cycling:
Cycling, particularly on a stationary bike, is a great way to get the heart rate up without putting too much stress on the joints. Begin with short sessions and adjust the bike seat to ensure comfort and proper alignment.
- Yoga or Tai Chi:
Both yoga and Tai Chi focus on gentle stretching, balance, and controlled movements, which can enhance joint flexibility and reduce stiffness. Start with beginner-level classes or videos, focusing on poses and movements that do not cause discomfort.
- Strength training:
Strengthening the muscles around the joints helps stabilise them and reduce pain. Resistance bands or light weights are good options for this. Focus on low-resistance exercises, such as leg lifts, wall squats, or seated exercises. Keep the movements slow and controlled.
- Stretching:
Regular stretching helps maintain flexibility and range of motion in the joints. Incorporate gentle stretches into your routine, focusing on the affected joints. Hold each stretch for 20-30 seconds without bouncing.
Managing joint pain doesn’t mean you have to avoid exercise altogether. By choosing the right activities and being mindful of your body’s signals, you can maintain an active lifestyle while keeping your joints healthy. Listen to your body, warm-up before exercising, cool down after you exercise, apply heat to the affected areas to help reduce stiffness and more, are ways that you can manage your joint pain, and also allow your body to move without causing more damage. If your joint pain gets worse, please consult your doctor.