4 Best Exercises for Joint Pain

Proper exercise has been scientifically proven to help reduce joint pain and increase joint flexibility. Furthermore, exercise also increases synovial fluid secretion, helping joints move more smoothly.

Synovial fluid not only lubricates joints but also helps provide oxygen and nutrients to joint tissues, while washing away toxic waste. Not only that, synovial fluid also helps keep cartilage healthy and reduces friction during movement, according to the health website Medical News Today (UK).

Exercising properly will help reduce joint pain and improve flexibility when moving.

Types of exercises that can help relieve joint pain include:

Strength training

One of the most important benefits of strength training exercises such as weight lifting, squats, push-ups, chin-ups, and resistance band exercises is that they help build muscle strength. If you get enough protein, your muscles will grow larger.

With a painful joint, strong surrounding muscles will be very beneficial for the joint. These muscles will help reduce the pressure of movement on the joint, helping the joint move more balanced.

Depending on where the painful joint is in the body, the practitioner will prioritize which muscle group to exercise. For example, if the knee joint is painful, the quadriceps, hamstrings, glutes, and hip muscles should be exercised.

Range of motion exercises

These are exercises that move and rotate the joints, helping to maintain joint flexibility and reduce stiffness during movement. These exercises should be performed slowly, gently and in accordance with the level of flexibility of the joints.

If during the exercise, the practitioner feels pain in the joint while rotating the joint, he should stop and be gentler. For example, if the shoulder joint is painful, we can start the exercise by raising the arm straight, raising it as high and back as possible, then lowering it.

Low Impact Strength Training

Endurance exercises that affect the lower half of the body such as running and cycling help blood circulation, control weight, blood pressure and improve overall health. In particular, exercise also helps the body secrete endorphins, which have natural pain-relieving effects.

For people with joint pain, exercising in water may be the right approach. The buoyancy of the water will help take the pressure of your body weight off your joints.

Yoga

Yoga can help relieve joint pain. In addition, practicing yoga regularly will help make joints more flexible, improve the body's ability to maintain balance, and control stress, according to Medical News Today .

Source: https://thanhnien.vn/4-loai-bai-tap-tot-nhat-cho-nguoi-dau-khop-185241024152703617.htm