People suffering from joint stiffness know how difficult this makes the execution of everyday tasks. Exercising plays a crucial role in relieving joint pain. It improves strength & flexibility, while reducing pain in joints, and helps with combating fatigue. Such activities help with improving the range of motion & increasing flexibility that makes the execution of everyday tasks easier.
We are aware of the fact that even the thought of simple exercises such as walking, swimming makes you uncomfortable when you’re already bogged down by joint pain. Stiffness relieving workouts are not that heavy, they are moderate movements that ease the pain & help in maintaining a healthy weight.
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Why is performing exercise vital?
Exercise helps in improving health & fitness without burdening your joints. It helps the joint stiffness and overall health in the following ways:
- Strengthen your muscles around the joints
- Improves your balance and mobility
- Helps with maintaining bone strength
- Provides more energy for getting through the whole day
- Improves your sleep quality
- Control your body weight
- Improves your overall life quality and health
The thought of performing the exercise in your workout clothes might not be sounding so comforting to you. You might be thinking that it will aggravate the pain in your joints & stiffness, which isn’t the case.
The opposite is true. Because the muscular tissues surrounding your joints play a crucial role in providing support to your bones. Lack of exercise causes the weakening of those muscles and imposes stress on the joints.
Exercises for Relieving joint stiffness
Following are the exercises that you can perform in your workout clothes for easing the pain in your joints and improving your overall health.
Stretching
It helps with improving flexibility, reducing stiffness, & increasing the range of motion. Stretching regularly, especially in the early morning, plays a vital role in relieving RA joint pain. Though the routine can vary from person to person as it depends on the affected joints & symptoms.
Stretching usually involves slow & gentle movement of the joints. It is usually done by warming up your body for 3–5 minutes. And holding each stretch for 10 to 20 secs before easing. Then repeating each movement 2 to 3 times.
Walking
Walking is the easiest exercise that comes with several benefits. It is low impact aerobic activity. You don’t need to have a gym membership for that it can be done anywhere. It is highly effective for easing joint soreness.
Moreover, walking helps with maintaining a healthy weight by putting less stress on the joints. Besides improving your cardiovascular health & bone strength.
Aquatic Exercises
Water is an amazing place for stretching the muscles & soothing your joints. Swimming is the most common aquatic exercise that controls weight, boosts mood, & improves sleep quality, it is for your overall health.
Water provides support to your body weight which is why aquatic activities do not impact your joints. They increase your body’s flexibility, range of motion, overall strength, & aerobic conditioning.
Strength Training
Joint pain not only triggers RA but makes the symptoms worse. The stronger your muscular fibers are, the less stress your joints will suffer from. Weights are a great way to booting the strength of your muscles.
The combination of aerobic & resistance workouts can improve your body’s aerobic capacity, strength, and endurance.
Keep on experimenting with the weight machines & resistance bands in the gym. Gradually increase the weight lifting capacity. At Least do them 2 to 3 times per week. Perform different exercises that engage different muscle groups of your body. However, we would suggest you consult your doctor before starting these workouts.
Cycling
While battling with joint stiffness or joint-related conditions it is essentially important to keep your heart healthy. Riding a bike is an exercise to do. It keeps your joints moving & improves your cardiovascular fitness.
Moreover, cycling improves your aerobic conditioning, increases the range of motion & leg strength, while building endurance.
For achieving effective results you have to be consistent with the workouts you perform. It is essentially important to perform them regularly. Initial days might disturb your comfort level but you adjust the intensity.
Make sure you do the exercise that engages not only large but small muscle groups of your body like the hands & fingers. Working with the recommendation of a physical therapist can be safe and even more helpful if you are suffering from a specific joint condition.
