t is a well known fact that exercise improves the overall performance of your body. It is a very important component of healthy living. Regular exercise can also alleviate the progression of joint related conditions, like tendonitis and arthritis. It is important, though, to know how much activity you need to put into your exercise routine, especially if you are hurting. Joint pain during exercise, or too much pain and soreness after exercising, is definitely unwanted, and you should avoid it.
This does not mean, however, that the fear of pain should keep you from reaping the many benefits that come with exercise. All you need to do is to determine the best ways of preventing the pain during, and after the exercise.
Understanding the cause of your joint pain, and subsequently making the necessary changes to your exercise routine can immensely benefit not only your joint health, but also your overall health.
Here is a list of five easy tips to keep in mind when exercising, to prevent joint pain during exercise:
1. Stretching isn’t only for cats lying in the sun
Before starting any exercise routine, make sure to stretch and warm up your muscles. This is important for two reasons: First, your body will respond better to the exercise after a warm up. Second, you will greatly reduce the risk of injuring your muscles.
“How does that protect my joints?” I hear you ask. Muscle injuries will exacerbate the pain in your joints, so avoiding them would be an obvious choice, don’t you think? Yep, I thought you’d agree with me on this one!
The kind of warm up that you do will largely depend on the type of exercise you intend to do. For example, if you intend to lift weights, it is important to do some squatting and marching routines. Arm circles, hip circles and other such movements, can benefit almost all types of exercises, so including them would be a no brainer too.
Remember to also stretch all your muscles as you wind up the exercise routine. Breathing into the stretches will flood your muscles with oxygen rich blood, which will relax your muscles. Relaxed muscles allow for increased range of motion for joints, which will also help protect your joints from any post – exercise injuries.
2. These shoes were made for walking, and that’s just what they’ll do
Injuries caused by inappropriate shoes can derail your exercise routine, and they also place unnecessary stress on your joints. It doesn’t matter what workout routine you are planning, even a simple exercise like walking requires a decent sport shoe.
The inbuilt shock absorbers in sport shoes also protect your joints during exercise.
With the vast variety on offer, choosing the right one for your feet and type of exercise can seem quite overwhelming though. Our advice is to visit a podiatrist to help with shoe choices and also shoe fitting.
In the event that you cannot visit a podiatrist, it would be a good idea to go to a specialist sports shoe shop. The staff there have intricate knowledge of all the shoe types on offer, and also who they can benefit the most. It wasn’t until I visited my local Athlete’s Foot and was fitted with a pair of wide – fitting New Balance shoes that I actually started enjoying my workouts.
3. Don’t give up on your dreams – keep sleeping
Your body needs to repair and rebuild muscle during and after a training session. For this to happen, you need to take scheduled physical rests so that you can give your body adequate time to repair the damage and recover from the exertion.
Not surprisingly, failure to rest properly is one of the major causes of permanent damage to muscles, tendons and joints. Your joint pains may be made worse to the extent that you are forced to give up some level of mobility altogether. Yep, a scary thought, hey?
Listening to your body and resting not only after, but also during your exercise routine, will provide relief to your muscles and joints, and thus allow your body to acquire strength and resistance.
4. Diets are hard… Or are they?
Research has shown that people who follow an anti – inflammatory diet are up to 75% less likely to suffer from joint related pains after exercise, than those who do not.
Mediterranean staple foods like tuna, sardines, salmon, spinach, berries, kale and fruits rich in antioxidants are very good at combatting inflammation.
You could also include other natural foods like olive oil, avocados, almonds and ingredients like turmeric and ginger. Turmeric and ginger has a reputation for alleviating joint stiffness and easing the pain and discomfort associated with joint swelling.
Other useful natural foods include flaxseed and walnuts. These foods contain omega – 3 fats, which have the ability to suppress any inflammatory chemicals that may be produced by the body as a by- product of exercise.
Some foods can also exacerbate your joint pain. Reducing your intake of refined carbohydrates and sugars are a must. Out with the white bread, pasta and cakes, and in with the Cauliflower Rice with Turmeric & Olive Oil.
Proteins, which are your body’s building blocks for healthy muscles and tissues, should also be on the menu. Salmon, tuna and sardines are all healthy sources of animal protein. Vegos can stick with legumes, mushrooms and quinoa to rebuild their muscles.
5. When your joints are like cement, it’s time to supplement
In spite of all the above safeguards, a number of people still experience pains and aches during, and after exercise. In this case, it is highly advisable that you supplement your diet with high quality, natural dietary and nutritional supplements.
Supplements have been proven to help alleviate joint pains and aches that you may experience as a result of exercise, as long as they contain a combination of key ingredients, such as turmeric, ginger, glucosamine and chondroitin.
Busy people with busy lives – let’s be honest, that’s all of us! – have so many more opportunities to be stressed, which can take a brutal toll on our bodies and weaken our immune systems. Your body needs a bridge to close that potential immunity gap to function properly. A good dietary and nutritional supplement like Titanium Joint Support can fulfil that function.
Many people face the problem of joint pain once they start a regular exercise routine. However, this should not stop you from enjoying the tremendous mental and physical benefits associated with exercise.
With the above five tips, you can become physically active all year round, without running the risk of joint pains. Have you got any tips or tricks to prevent joint pain during exercise? Let us know, comments below, so we can all stay safe.