Fitness Tip Tuesdays: 7 Exercises That Will Ease Joint Pain

Fitness Tip Tuesdays: 7 Exercises That Will Ease Joint Pain ** image courtesy of VivaMagOnline.

Sometimes, after a run, I have a little bit of joint pain. I researched ways to help subside the pain and found an article from HealthCentral.com titled "7 Exercises That Will Ease Joint Pain". Here is what the article said:

Seven Exercises:

1) Yoga:

Yoga has been shown to improve physical function, strength and flexibility in people living with rheumatoid arthritis. But, it may be necessary to modify certain yoga poses to minimize joint stress.

 2) Tai Chi:

Tai Chi has been found to improve muscle strength, endurance, mood and quality of life in people with RA. Overall physical function may also improve, but, like yoga, some poses may need to be modified to protect the joints.

3) Stretching:

Stretching can help maintain or improve the flexibility in joints and surrounding muscles, which contributes to better posture and overall function. It also may help reduce the risk for injuries. Stretching exercises should be done three days a week, while holding each stretch for 30 seconds.

4) Range of Motion:

Range of motion (ROM) exercises are often used in therapeutic programs, as they can improve joint stiffness and flexibility. Some people find that doing ROM exercises in the evening helps reduce joint stiffness the next morning. They are usually done five to 10 times a day.

5) Water Exercise:

Water exercise or aerobics can be a good alternative for people with RA. The water can provide some resistance, while also being easy on the joints.

6) Resistance Training:

Resistance training and strengthening exercises are important, as strong muscles can provide greater joint support and reduce the load and stress through the joint. Muscle can also improve function and help reduce bone loss from inactivity.  Weight resistance should challenge the muscles without increasing joint pain. Even lifting a limb against gravity is a form of resistance training.



** If you would like to read more on the article, please visit HealthCentral.com