3 Exercises To Improve The Condition Of The Joints

Joint pain can be caused by different factors, such as injury or illness. There are exercises that are especially good for improving the state of our joints. 

As the years go by there is a greater risk of suffering from joint problems. This risk varies according to habits, so doing physical exercises helps keep the joints in good condition, reducing pain, improving strength, flexibility and reducing fatigue. 

Exercise positively affects our joints for various reasons:

• It keeps the bones in an optimal state, making it more difficult for you to suffer injuries.
• It gives us more energy during the day, reducing fatigue caused by joint pain.
• It controls our weight, helping to keep the hip and knee joints in good condition. Being overweight often leads to injuries.
• Strengthens the muscles that surround and support the joints, preventing various types of injuries.
• Improve our balance, avoiding falls and bad postures.
• Keeps tendons flexible, reducing risk of injury by improving range of motion.

Before starting any exercise, it is important to warm up and properly stretch the muscles with gentle movements in 3 to 5 repetitions, this prepares our body to perform any exercise. 

Recommended exercises to strengthen the joints.

1. Water Exercises

Exercises such as swimming and water aerobics are very effective in maintaining the good condition of our joints. In addition, it is ideal if you have any condition, since there is little risk of wear. Performing these exercises will improve circulation and decrease stiffness in various areas of the body that cause joint pain.

It is one of the safest practices as you do not have to support your own weight for a long period of time, so it also has relaxing properties; ideal for reducing pain. In addition, it has other positive effects such as improved breathing and increased mass in almost all muscle groups. 

2. Cycling

Riding a bicycle is another of the practices that help reduce pain and risk of joint injuries and is good exercise for joint pain. Its benefits start from being an important physical activity that prevents overweight and cardiovascular problems.

This moderate intensity aerobic exercise is one of the safest if you maintain correct posture and can be done several times a week. It is always good to use proper safety equipment. 

Riding a bicycle also helps to strengthen the leg muscles and eliminate stiff knees caused by a sedentary lifestyle. You should do this sport at a moderate pace if you are not used to it and avoid tensing the muscles around the wrist and elbows for too long. 

3. Strength And Movement Training

These properly performed exercises maintain and increase muscle strength, which is very important for maintaining optimal long-term fitness.

Strength exercises should be combined with range of motion and stretching exercises as when practicing yoga. This discipline is practiced to treat joint pain, since its postures are very useful to reduce stiffness.

You can also do calisthenics, which is based on using your own body weight to gain strength, increase muscle mass, and improve range of motion.

Remember that all exercise practiced must be carried out according to the physical level in which you are to avoid injuries. You should also learn about rest and training periods, since overexertion can be counterproductive for the state of your joints. 

Final Recommendations

Any activity that involves movement will help improve the condition of the joints, so you should avoid sedentary lifestyle as much as possible. Remember, exercise should not cause pain, if you feel pain when doing any exercise, then it is better to take rest.

Acute pain could indicate that something is not right, so you must be careful to be doing each exercise correctly. Do the exercise that best suits your tastes and pace of life, so that you can be consistent with them and do not abandon them.

If you have a specific joint injury, such as knee or wrist conditions, you can use variations of localized exercises. Do not forget to consult your doctor before doing any of the exercises mentioned to know how intensely you can do them.