Reduce Joint Pain
Practice effective joint-friendly movements and stretches to reduce pain, improve mobility, and maintain healthy joints through regular exercise routines.
Last updated
Practice effective joint-friendly movements and stretches to reduce pain, improve mobility, and maintain healthy joints through regular exercise routines.
Last updated
If you want to focus on movement that can help relieve joint pain or want to fend off joint pain before it starts, here are some of the best movements.
Walking: Walking is highly recommended for joint health. It helps take the hips, quads, and hamstrings out of the right-angle position and gets them moving in ways that nature intended. Walking can also help alleviate chronic pain by promoting joint mobility and circulation.
Sit-Stands: Throughout the day, perform 10-20 sit-stands to avoid sitting for long periods. This simple movement helps distribute weight on and off your knees and spine, allowing the bodies synovial fluid to nourish and protect your joint cartilage.
Dynamic Arm Swings: Stand with your feet shoulder-width apart and swing your arms forward and backward in a controlled manner. This helps mobilize the shoulder joints and improve circulation.
Leg Raises: Stand and raise one leg to the front, side, and back. Perform 12 dynamic leg raises in each direction to mobilize the hip joints and improve flexibility.
Wall Squats: Lean against a wall and slide down into a squat position. Hold for 60 seconds and repeat 2 times. This helps strengthen and mobilize the knee and hip joints.
Hip Mobilization: Perform hip circles by standing on one leg and moving the other leg in a circular motion. Do 10 circles in each direction to improve hip joint mobility.
Shoulder Mobilization: Stand and perform shoulder circles, moving your shoulders forward and backward. Do 10 circles in each direction to enhance shoulder joint flexibility.
Trunk Mobilization: Stand with your feet shoulder-width apart and twist your torso from side to side. Perform 10-20 repetitions to mobilize the spine and improve trunk flexibility.
Couch Stretch: Kneel on the floor with one foot in front and the other foot resting on a couch or chair behind you. Push your hips forward to stretch the hip flexors. Hold for 30-40 seconds and repeat 2-3 times.
Deep Squat Hang-Out: Squat down as low as you can with your feet flat on the floor. Hold the position for 30-40 seconds and repeat 2-3 times to improve lower body mobility.
Foam Rolling: Use a foam roller to apply therapeutic pressure on various body parts. Move side to side on the roller to cover more of the nearby tissues and help resolve referred pain.
Contract-Relax Cycles: Perform a series of contract-and-relax cycles on the affected area using a therapy ball or roller. This helps release tension and improve joint mobility.
Intermediate Lying Knee Extensor Stretch: Lie on your back with one leg extended and the other leg bent. Slowly extend the bent leg towards the ceiling, keeping the knee straight. Hold for 25-30 seconds and repeat 5 times.
Advanced Shoulder Flexor Stretch: Stand with your feet shoulder-width apart. Extend your arms overhead and interlace your fingers. Push your hands upwards and slightly back, keeping your elbows locked and spine straight. Hold for 25-30 seconds and repeat 5 times.
Dynamic Trunk Lateral Flexion Stretch: Stand upright with your feet shoulder-width apart. Let your arms hang down by your sides. Bend your torso laterally back and forth in a dynamic manner. Perform 10-20 repetitions.
Advanced Quadriceps Stretch: Stand on one leg and pull the other heel towards your buttocks. Hold the ankle with your hand and push your hips forward. Hold for 25-30 seconds and repeat 5 times.
Dynamic Trunk Rotation Stretch: Stand with your feet shoulder-width apart and arms extended to the sides. Rotate your torso from side to side in a controlled manner. Perform 10-20 repetitions.
Advanced Hip Flexor Stretch: Kneel on the floor with one foot in front and the other foot resting on a couch or chair behind you. Push your hips forward to stretch the hip flexors. Hold for 30-40 seconds and repeat 2-3 times.
Dynamic Leg Swings: Stand and swing one leg forward and backward in a controlled manner. Perform 10-20 repetitions for each leg.
Advanced Hamstring Stretch: Stand and bend forward at the hips, reaching for your toes. Hold for 30-40 seconds and repeat 2 times.
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