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Achieve Optimal Joint Health with these Light Exercises
Many people experience some form of joint pain and think they cannot do any exercise. However, these simple exercises are not only possible but also helpful in managing the pain.
People often give up exercising because they start working out without warming up first. Warm-up is especially important for people with joint pain because stiff tendons and muscles cause more pain. Taking light movements like walking for five minutes suffices to warm the muscles.
Dry fascia make painful joints even more painful. A soft foam roller can create gentle compression to rehydrate the fascia and provide more cushion for the joints.
Mix up Different Activities
Doing the same exercise all the time is not only boring but also increases the risk of overuse injuries. Mix up high-impact and low-impact exercises to avoid overusing the same muscles and exposing the joints to more impact.
Alternate Lower- and Upper-Body Exercises
Conventional work-out routine starts by exercising bigger muscles and moving to the smaller ones. However, alternating lower- and upper-body exercises is gentler to painful joints, which will also benefit from longer breaks.
Determine the Best Cardio Exercise
Start with movements that cause the least impact and gradually take more impactful movements to help you determine your tolerance level. Track how your body reacts to each activity every day to help you develop the most effective program.
If squats cause pain on the knees, shift your weight from the balls of the feet to the heels.
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Shorten Range of Motion
You can shorten the range of motion with different exercises. For example, you may avoid bending the knees below 90 degrees.
Water has buoyancy that lessens the impact on joints.
It is always important to take stretching exercises at the end of a work-out program. Stretch all major muscle groups for between 20 and 30 seconds without bouncing.
You may also use props and add yoga to your workouts.
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