How Exercise Can Help Reduce Arthritis Pain and Improve Joint Health
Did you know that regular exercise can reduce the risk of osteoarthritis-related disability by 43%? Gentle exercises specifically designed for knee, hip, and other joint arthritis can help improve strength and mobility, easing pain and preventing further joint damage. Before starting or changing an exercise routine to manage arthritis pain, consult with your healthcare provider to ensure you're fit to participate. When looking for ways to relieve arthritis pain, keep in mind that taking an over-the-counter (OTC) pain reliever such as NOTTS Joint Health, which can address mild arthritis discomfort, is not the only solution.
Exercise can help reduce arthritis pain by:
- Providing relief from joint pain
- Decreasing the reliance on pain relievers
- Helping you stay active and energized
- Improving sleep, overall health, and quality of life
- Enhancing your ability to perform everyday tasks
- Allowing your joints to move more freely and slowing arthritis progression
Recommended Exercises for Arthritis Pain Relief
Strengthening Exercises for Arthritis: Build Joint Support and Alleviate Pain
Strengthening exercises help reduce arthritis pain by building muscle around the affected joints, which improves stability and makes daily movements easier. The following exercises may be especially beneficial for those with knee or hip arthritis:
- Backward Leg Lifts
- Bridges
- Chair Squats
- Side Leg Raises
Stretching Exercises for Arthritis: Enhance Flexibility and Relieve Joint Stiffness
Improving flexibility and range of motion is one of the best ways to relieve arthritis pain. For knee arthritis, hip arthritis, and arthritis in other large joints, the following gentle stretching exercises can help reduce stiffness and maintain mobility:
- Calf Stretches
- Quad Stretches
- Hamstring Stretches
- Hip Stretches
Cardio Exercises for Arthritis: Enhance Heart Health and Reduce Joint Pain
Maintaining heart health, stamina, and a healthy weight can alleviate arthritis symptoms. Cardio exercises are excellent for improving cardiovascular health, stamina, and maintaining an ideal weight. These exercises are beneficial for all types of arthritis. As always, consult with your healthcare provider before starting or altering your exercise routine, especially if you have concerns about certain activities.
Types of cardio exercises for arthritis relief:
Low-impact activities, such as walking, using an elliptical machine, or participating in water aerobics, are gentle on the hips and knees.
Recommended amount of cardio for arthritis relief:
- 20-30 minutes daily (If you’re not used to exercise, begin with 5-10 minutes and gradually increase)
- 2½ hours of moderate exercise per week, or 75 minutes of vigorous exercise weekly.
Even if you can’t complete much cardio, strengthening and stretching exercises can help alleviate issues like arthritis back pain.
Warm-ups and Cool-downs: Crucial for Arthritis Relief
Warming up before exercise and cooling down afterward helps prevent injuries while managing arthritis through physical activity.
- Always warm up for 3-5 minutes with light activities such as walking around the block or marching in place.
- Cool down for at least 5 minutes after both strengthening and cardio exercises. You can continue with light activity or perform additional stretching exercises.
When you begin exercising to relieve arthritis symptoms, you may experience mild discomfort initially, but this often eases after a few minutes. Pay attention to your body, and if any discomfort persists, consider adjusting the exercises.
Note: If you experience severe pain during your workout, stop immediately and consult your healthcare provider about managing arthritis. Always read and follow the instructions on any arthritis medication you take.