9 Easy And Effective Exercises For Joint Health

Feature | woman stretching | Easy and Effective Exercises For Joint Health | joint pain relief

Improve joint health with these simple, easy-to-do activities, exercises, and stretches.

In this article:

  1. Treatment for Joint Pain Through Physical Activities and Joint Exercises
  2. How to Relieve Joint Pains with Joint Stretches

Joint Health | 9 Exercises for Healthy Joints

 

Treatment for Joint Pain Through Physical Activities and Joint Exercises

1. Walking

person walking | Easy and Effective Exercises For Joint Health | exercises for joint health
A person walks outside with running shoes on.

A solid way to reduce joint pain, in the long run, is to perform low-impact exercises for joint health such as walking. Rather than a quick fix, walking is an effective way how to heal joint pain gradually and effectively.

Regularly walking is a simple way to beat a sedentary lifestyle that worsens inflamed joints. To maximize the benefits of this exercise for joint pains, make it a daily routine to walk a few miles.

It doesn’t really matter when or where you do it, the goal is to slowly heal joint pain by doing easy-to-do activities.

How to:

Put on a pair of running shoes and start walking. Patients who are still relieving joint pain shouldn’t rush into it.

Don’t force yourself to do more than your body can handle. Track your time and distance every day to gauge your improvement.

Remember, slow, steady progress is perhaps the best way how to relieve joint pain permanently.

2. Resistance Training

person holding black dumbbells | Easy and Effective Exercises For Joint Health | exercises for joint health
A man is exercising with two black dumbbells outside.

A lot of patients looking for joint pain relief try to avoid lifting weights. But, slowly training your muscles to become stronger is actually an effective way how to stop joint pain from coming back.

Apart from walking, another solid long-term joint pain solution is doing resistance training exercises. A few reps daily using dumbbells, machines, and barbells may just be what you need to strengthen your muscles and protect your joints.

Resistance Training Definition: a form of exercise that improves muscle strength and performance through resistance such as dumbbells, kettlebells, barbells, and bodyweight

How to:

Try doing low-impact exercises using light weights. During your first few days, remember to use weights you can comfortably lift so as to avoid any injury.

Your goal is to strengthen your joints and muscle tissues by gradually increasing the amount you can lift. To make things easier, you can opt to hire a professional trainer to guide you.

Of course, make sure to consult with your doctor before performing resistance training exercises for joint health. They can explain what exercises for joint pain you should perform at the gym.

3. Swimming

woman swimming in pool | Easy and Effective Exercises For Joint Health | exercises for joint health
A woman swims in a pool.

One effective way how to ease joint pain gradually is through swimming. It’s the best exercise for joint pain since it doesn’t add additional stress to your inflamed joints.

If you have trouble doing stretches that help with joint pain, try doing them underwater. With the water carrying your limbs, it’s much easier for you to do exercises for healthy joints you may not normally be able to perform.

How to:

The goal is to do low-impact water-based aerobic exercises to ease joint pain. A few laps around the pool or some underwater exercises should do the trick.

If you don’t know how to swim yet, enroll in a class to learn at least the basics. You can’t perform underwater exercises if you don’t know how to swim, can you?

How to Relieve Joint Pains with Joint Stretches

4. Lying Hamstring Stretch

woman stretching legs | Easy and Effective Exercises For Joint Health | exercise for joint pain
A woman lies on her back and stretches her legs.

One good management for joint pain is to strengthen the muscles surrounding the joint while simultaneously stretching it. The lying hamstring stretch strengthens the hamstrings while gently stretching out the knees.

Hamstring Definition: The muscles at the back of the thighs and knees.

How to:

  • Lie flat on your back, bend your knees, and plant your feet firmly on the floor.
  • While keeping the knees bent, lift your right leg up, clasp your hands behind your right thigh, and then pull it toward your chest.
  • Straighten out your right leg while simultaneously pulling it closer to your body.
  • Hold this stretch for 30 to 60 seconds then repeat with your other leg.

5. Seated Leg Stretch

attractive fit young man stretching | Easy and Effective Exercises For Joint Health | exercises for joint health
A man stretches his legs outside.

Wondering how to alleviate joint pain in the knees through mild stretches? Try the seated leg stretch.

You can do this anywhere you want as long as there’s a clean floor to sit on.

It mainly stretches the knees while exercising the quadriceps. Do not rock your body back and forth when performing this exercise.

How to:

  • Sit on the floor with your back straight, legs extended forward, and hands beside your buttocks.
  • Slowly bend your right leg toward your chest until you feel a stretch in your quads.
  • Hold for five seconds then straighten your leg out for five more seconds.
  • Do 10 reps on each leg.

RELATED: Sacroiliac Joint Pain Causes and Treatment | Frequently Asked Questions

6. Lying Leg Raise

Fitness woman training abs workout | Easy and Effective Exercises For Joint Health | exercise for joint pain
A woman lies on her back and lifts each leg to strengthen her core muscles.

Gym-goers often perform this exercise to strengthen the core muscles. But doing the lying leg raise is actually a good way how to reduce joint pain.

The trick here is to solely use your abs and leg muscles. Do not swing your leg up and down to avoid further injury.

How to:

  • Lie on your back with your arms at the sides and legs extended straight together.
  • Lift one leg up a few inches, hold for five counts, and then slowly go back down to the starting position. This is one rep.
  • Do 10 reps on each leg.

7. Finger Stretch

woman flexing stretching fingers | Easy and Effective Exercises For Joint Health | joint pain relief
A woman stretches each of her fingers.

Doing a few finger stretching exercises will relax the wrist and fingers. It’s a good exercise for patients looking for ways on how to treat joint pain in the hands.

Perform this exercise regularly or any time you feel pain in your fingers.

How to:

  • With your fingers relaxed, place one hand palm-down on the table.
  • Slowly stretch your fingers as far as you can. Hold each stretch for 30 to seconds.
  • Do at least four sets on each hand.

8. Claw Stretch

Apart from providing joint and muscle pain relief, the claw stretch also improves the mobility and range of motion of your fingers. It might help you regain the flexibility you lost when you first needed to seek relief from joint pain.

How to:

  • Hold one hand out with the palm facing you.
  • From a relaxed stated, bend your fingers down so that each finger touches its base. Your hands should look like a claw.
  • Hold this position for 30 seconds. Do at least four sets on each hand.

9. Grip Strengthening

squeezing stress ball | Easy and Effective Exercises For Joint Health | joint pain relief
A person squeezes a stress ball to regain grip strength.

Recover the grip strength you lost by doing this exercise at least two to three times a week. Remember to rest your fingers around 48 hours in between each session.

How to:

  • Grab a stress ball in one hand and squeeze it as tight as you can.
  • Hold the squeeze for a few seconds before releasing. This is one rep.
  • Do 10 to 15 reps on each hand.

 

For more warm-ups and joint mobility exercises, check out this video from Underground Gym:

These are just some of the exercises and activities you can do to improve joint health. Overall, what’s important is to combine proper medication with a healthy diet, regular physical activities, and vitamins.

Try to move around as often as you can. Adopting a sedentary lifestyle will only worsen your joint health.

What activities do you do for joint health? Share your routine with us in the comments section below!

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