3 exercises to prevent joint pain
Joint pain can make you feel limited in your ability to complete daily tasks. Fortunately, there are some simple exercises that can help you prevent and combat pain by strengthening and stretching the muscles around your aching joints.
Take time to try out these three exercises today:
- Seated Leg Extension – This is a good exercise to target your quadriceps. Strengthening this muscle, which is the large muscle located above the knee, will help to stabilize your knee joint.
How? This exercise can be achieved simply at home. Start by sitting in a chair in an upright position with your back flat. Using a 1-3 pound ankle weight, extend the leg forward to a straight position. Be careful not to lock your knees out during this step. Doing so can damage the joints. Then, slowly lower your leg back to its normal position. Complete 8 to 12 repetitions on each leg for 2 to 3 sets.
- Standing Hip Hinge – Exercising your hamstrings, core and glutes are essential to preventing knee joint pain as these are some of the major muscles that work to protect this joint during daily tasks.
How? Start with your legs shoulder-width apart and place both hands on your hips. Next bend slightly forward at the waist while shift your weight onto your heels. During this movement, be sure to tighten your glutes and hamstrings for maximum benefit. Perform 12 to 15 reps for 2 to 3 sets.
- Calf Raises – This exercise can be done almost anywhere and it requires very little equipment. All you need is a chair or a wall. Working the calves is important for people who are determined to stabilize and protect their knee joints.
How? Using a stable chair or a wall for balance, begin with your legs shoulder-width apart and your feet flat on the ground. Next, lift your heels off of the ground, shifting the weight to the balls of your feet. Lower your heels back to the ground, making sure to do this step slowly for maximum resistance. Beginners should try for around 8-12 reps and 2-3 sets.
Oftentimes, experience chronic joint pain can prevent people from wanting to exercise, but doing so is essential to alleviating the pain and preventing further damage. Knowing the right exercises to do, and doing them carefully and at a pace most fit for you, can benefit you in the long run. Try these exercises daily or even weekly and you’ll find yourself on the path to a better quality of life – with less joint pain.
Are you suffering from chronic or acute joint pain? Straith Hospital specializes in pain management. Our physicians can meet with you and discuss the steps you need to take to finally enjoy a pain-free life. Call us today at (248) 357-3360.