Exercise and Joint Pain: 7 Rules You MUST Follow

exercise and joint painIf you struggle with joint pain, the last thing you may want to think about is exercise — but you absolutely should.

In fact, exercise has been called the secret to joint pain relief,[i] because it breaks the tendency to favor your joints and avoid movement.

Such avoidance will ultimately make your pain worse and weaken your body (your muscles, your lungs, your heart — all are negatively impacted by a lack of regular physical activity).

Plus, lack of exercise heightens your risk of weight gain, and excess weight will speed joint deterioration and increase pain.

So, if you have joint pain, exercise is a must — but there are some important considerations you should know.

7 Top Rules to Know About Exercise and Joint Pain

7. Seek Professional Advice to Get Started

Depending on the condition of your joints, some exercises may not be safe for you while others could be ideal. It’s a good idea to consult with a personal trainer and/or a physical therapist who can help you create a safe and optimal exercise plan.

6. Variety is Key

Exercising with joint pain is no different from any exercise program in that varying your activities ensures your muscles are challenged for the most comprehensive benefits. Activities such as stretching, tai chi and yoga help gently increase your flexibility and maintain normal joint movement while relieving stiffness. Pilates (and yoga) are excellent for building your core muscles while bicycling can boost your stamina.

5. Don’t Skip the Cardio

Regular aerobic exercise has been shown to help reduce joint pain and improve joint function,[ii] but many skip this form of exercise for fear it will only stress their joints further. You may need to stick with lower-impact forms of cardio like walking, swimming, water aerobics or bicycling, but don’t skip it entirely.

4. Include Strength Training

Include strength training in your workout routine as this helps build the muscles supporting your joints, ultimately helping to lessen pain and improve function. You can use free weights, machines or even your own body weight to do strength training. For instance, simple body-weight activities such as squats can help you to increase your leg strength and boost your ability to perform daily movements, such as climbing stairs.

3. Warm Up Correctly

Start gradually and warm up using range-of-motion exercises or dynamic stretches which mimic the exercise you’re planning to do (such as walking lunges). You can also apply a heating pad with far-infrared rays (FIR) prior to your workout to help your joints and muscles to relax, thereby relieving pain. You should start slow and gradually increase intensity over time.

2. Use Ice After Workouts

Icing your joints after a workout helps reduce any swelling and keeps pain to a minimum.

1. It Shouldn’t Hurt

It’s important to challenge yourself physically to get the most benefits from exercise, but you’ll want to avoid activities that cause pain, certainly any pain that is worse than you normally experience. This is where a professional can help you learn the best exercises to build strength and stamina without exacerbating pain. While some muscle soreness after exercise is to be expected, if any increased joint pain lasts longer than two hours you may need to reduce the strenuousness of your exercise program.

Have You Heard About the
Newest Breakthrough for Joint Pain?

exercise and joint painA regular exercise plan should be considered a key part of any joint treatment program — but so, too, should Super Joint Support®. This blend of all-natural ingredients is designed to nourish, support and possibly even regenerate your joints, thanks to the hydrolyzed collagen type II and other joint and bone supernutrients in every capsule.

Click here to find out why Super Joint Support® is being called a “joint replacement in a bottle”

“Super Joint Support® Has Been Instrumental to Bringing Back Mobility to My Knees”

Filed Under: Arthritis, Exercise, Super Joint SupportJesse Cannone
Written By: November 11,2013

13 thoughts on “Exercise and Joint Pain: 7 Rules You MUST Follow”

  1. LEN DOW says:

    HI JESSE // I HAVE HAD YOUR BOOK ON BACK PAIN FOR 3 WEEKS NOW, I STOPPED USEING THE WEIGHTS & AM ENJOYING YOUR STRECHING EXERCISES,/// REALLY GREAT///& AM EATING MORE OF PROPER FOODS, I HAVE LOST 4LBS ONLY NEED TO LOSE 4 MORE, I FEEL GOOD I AM //79//SURE DONT FEEL LIKE IT//ANYONE WITH PAIN COULD SURE USE YOUR BOOK, FOR SURE// ITS GREAT//I AM SLEEPING BETTER TO//I AM LOOKIING FORWARD TO GOLF NEXT SPRING, LEN FROM THE GREAT WHITE NORTH, INNISFIL ONTARIO// THANKS A WHOLE JESSE//
    I SURE LEARNED A LOT FROM THE INFORATION ABOUT PAIN IN YOUR BOOK/ THANKS AGAIN

  2. Michael Chilton says:

    Hi Jesse,
    I’ve only had your ‘7-Day Back pain Cure’ book a few days and have just finished Chapter 8. Everything you say makes such good sense to me, and it all comes together so logically. I’m 74 and my back pain isn’t severe, but its steadily getting more troublesome. I’ve been diagnosed with peripheral neuropathy which is particularly affecting my legs and feet and causing trouble with balance and walking for which I’ve been given exercises that are helping to strengthen the affected muscles, so I’m looking forward to discovering your advice on exercise in particular. For a start, however I will be increasing the amount of water I drink regularly as I have not been drinking as much as you advise.
    Many thanks,
    Michael

  3. Cindy O'Neil says:

    my sister emailed me this article. in all the years i’ve had rheumatoid arthritis i’ve read much literature – and received much advice – on how to reduce pain. this article is great in that covers why, how and when with detail. it should be very helpful to those who take the time to read, and heed.
    much light,
    Cindy

  4. Gay Pearson says:

    I exercise 3 hours a day! I have restless legs syndrome… and am a tennis player and left handed with RA in middle finger of left hand , so all the pain from gripping made it worse, harder to stay in control of the ball. But it’s much better now.. I try to avoid alot of inflammatory foods, recommended by my naturopath, and taking black seed cumin oil and green tea extract.

    BUt being a jazz pianist, now doing alot more independent finger action in left hand, helps, and forces me to develop some technics that I have been avoiding

    So of course i know about the importance of movement, for lots of reasons.. and stretching and flexing every day.. at age 71, I am very committed to trying to maintaining what flexibility and mobility I still have. I”m familiar with most of what you say about RA.
    With all this exercise i dehydrate easily, so I try for about 8 glass water/day

  5. edna valdisimo says:

    i already read on PDF copy that you send me (thanks a lot) im already on chapter 17 and i did the one i supposed to do its work on me and it help so much to me im still continuing my reading to learn more ,right now i can sleep good and i recognise that i did not feel much pain now like before and im still doing to my exercise everyday at least 30 minutes a day and i try to drink 8 glasses of water a day..

  6. Andrew Vendelis says:

    I have a question. Being a type 2 diabetic, I am fearful that many of the joint supplements elevate blood glucose. Do you have any studies for you supplements that would assure me that they are safe for diabetics?
    Thank you

  7. Steve says:

    Andrew, There is virtually no sugar of any kind in the Super Joint Support, that said, it is suggested that you consult your physician before starting this of any supplement, as only they know your complete medical history, and if this or any supplement is right for you…

    Steve,

  8. Gerrit says:

    I am very interseted in the subject because at 52 i am starting to developed osteo arthiritus in my last 2 fingers off my left hand and my right pinky.

  9. Sonja says:

    Your book makes a lot of sense. I started following the food regimen and expect great results. It took me over 10 years but I am turning the corner for the better; lost of total of 35 lbs so far and exercise in a therapy pool. I am 78 and plan to play tennis by the end of the summer. Your messages help me stay on course. Thank you.

  10. Lula Beard says:

    I have a lot of joint pain more than ever at the age of 61. But reading your article I think I will try more exercising. Move more , I am sure you are right so I am going to work on this. Thanks

  11. Allan Hill says:

    I have ordered your book. While I am waiting I would appreciate your comments on my situation. I am in considerable paid and can barely walk. I just hobble around with a stick. Standing is very painful. I have had to drop out of several activities that I enjoy as my back and right leg are so painful.

    My problem according to the medics is that I have a compression fracture of the L3 vertebra. I did it last October and it is not getting better. What do you advise?

  12. steve says:

    Allan, I understand you suffering, as my mother, had a T11 compression fracture, and she even went for a Vertebroplasty, and it did not work… and so we took it slow. Mostly using nutrition to help stabilize things, it took a long time but she prevailed…

    Please understand that if you fracture is unstable, you will be limited to any physical activity you can or should do till things get better…

    I highly suggest that get a copy of Dr Thompson’s book, so you will better understand how to address your issue from a nutritional point of view:

    You can get your fee copy by clicking on the link below
    http://www.losethebackpain.com/calcium-lie-gh.php

    Steve

  13. viola nolan says:

    Hi- I fell on concrete 5 years ago and had a compression fracture of the 5th lumbar. I had 3 chiropractic adjustments with 3 laser treatments but no further Dr. visits. Then for 30 min. a day, I was in the heated pool walking back and forth, raising my legs as high as I could and in 9 months I had no pain anywhere in my body and my back felt as strong as it ever had. I took no pain medicine during this time. I have had no pain for 4 years and am 79 years old. Vi

Leave a Reply

Your email address will not be published. Required fields are marked *

The Healthy Back Institute BBB Business Review INC 500    

Hear What Others Are Saying...

  • 7 Day Back Pain Cure
  • Arthritis Reversed
  • Back Ease
  • End of All Diseases
  • Eye Health Essentials
  • Heal-n-Soothe
  • Heating Pads
  • Inversion Table
  • Lose The Back Pain System
  • Rub on Relief
  • Super Joint Support