What Exercises are Best for Minimizing Joint Pain?
Assuming we are referring to chronic joint pain, there are three main recommendations for exercising in the presence of joint limitation or discomfort.* 1. Choose non- or low-impact activities: Swimming and use of non- to low-impact cardio equipment (e.g., elliptical trainers, gliders) can help you lose any excess weight that causes unnecessary joint stress. It’s also good for the heart. 2. If you feel pain, try short range or isometric strength exercises: If you feel pain with any movement, isometric or held contractions may be a better option. These contractions involve pushing or pulling against an unmovable object (e.g., a wall), holding the pose for up to 6 seconds. Try to build tension by tightening the muscle during the pose. Breathe throughout the hold. 3. Build into your program gradually: Allow your muscles and joint tissues time to develop and better support your joints during exercise. Evaluating how you feel about 2 hrs after a training session. If you are still experienci
