- The 6 Resistance Training Exercises You Should Avoid
- Why You Need a Stronger Core
- How to Prepare for a Grueling Workout
- Why You Need to Rest More
- Why You Should Walk 30 Minutes a Day
- Trouble Running Faster? Try These Tricks!
- Why Summer is the Perfect Time for Stretching Workouts
- How to Avoid Skipping Workouts
- How Often to Work Out
- How to Get Lean
- How to Speed Up Post-Workout Recovery
- 7 Best Leg Workouts
- The Pros and Cons of Spinning Workouts
- The Anti-Aging Benefits of HIIT Training
- How to Find Motivation to Work Out
- See More Articles
Exercise the Pain AwayWhether you woke up sore from an intense workout the previous day or you've been suffering from arthritis for years, joint pain is a pretty constant part of life for many people. There are many things that can cause joint injuries, which can lead to stiffness and pain in your joints. It's important to avoid anything that will push your joints too hard or incorrectly, but sometimes there's no avoiding it. If you wake up with achy joints, don't despair! With a bit of exercise, you can make the pain disappear…
Getting StartedIf your joints are achy, always make sure to start out with a good warmup. Apply a hot pack to any joints that are causing noticeable problems, and take your joints through a few simple stretches. Stretching before you get started working out is the key to preventing your joint pains from becoming worse. Once you've stretched, do a warmup set of whatever exercise you're doing that day. Do a set of 10 bench presses, using very little weight. Squat 5 or 10 times to give your legs a warm up, and run in place for 20 seconds to get the blood flowing. After you've warmed up the muscles, it's time to get exercising.
Exercising Away the Joint PainsIf you're exercising to get rid of your joint pains, you need to incorporate three different types of exercise:
- Range of motion exercises -- These are exercises that will increase your range of motion, so basically they're anything that involve a bit of stretching. Yoga is one of your best options for range of motion exercises, as it causes you to stretch, twist, bend, and flex a lot. You'll find that using simple motions like rolling your shoulders, raising your arms high above your head, and twisting your hips can help to increase your range of motion as well. The important thing to remember is that you need to push your joints hard enough that they'll become more flexible, but not so hard that you'll injure them worse.
- Aerobic exercise -- Increasing blood flow in your body will help to reduce any swelling in your joints, and can help to repair joints that have been damaged. Mild aerobic exercise like slow cycling, walking, and jogging can help to get that blood flowing, but they may be a bit hard on your joints if you've got an injured knee, hip, or ankle. Try the elliptical machine, the rowing machine, or the recumbent bike if you're worried about the joints of your lower body.
- Resistance training -- If you want to reduce your joint problems, it's wise to strengthen the muscles around the joints. Resistance training will help to strengthen your muscles, enabling them to protect the joints properly. Stick with exercises that are safe for your joints, and which don't place undue pressure on them. You want to avoid exercises like leg extensions, preacher curls, standing rows, and others that could strain your joints.