Do your joints pain ? Have you tried every possible medicine to get relief and failed ? Are you confused what to do next ? Well here are few answers to all your queries.
Some people have a perception that they should avoid exercising during joint pains. Well, this is totally wrong and in fact one must resort to exercising in order to get relief of joint pains.
The reason behind this is that exercising makes our stiff bones and joint flexible and hence the pain eradicates.
Joint patients are advised to consult a good orthopedic doctor in Chennai before making an exercise plan for themselves as some exercises may add to the pain rather than curing it.
Here is a list of few exercises that can be performed in order to get relieve of pain.
1. Stretching
It is one of the basic exercises and should be the first step for starting the exercise program before jumping on to more complex exercises.
Different people with different pains have different stretching routines. Again it would be advised to refer to orthopedic hospitals and get a tailored stretching routine.
Usually, the stretching routine involves walking and stretching each bone for 10-15 seconds. These stretches must be repeated twice or thrice a day to gain maximum benefits.
Stretching can be performed either while standing or sitting and yoga mats are beneficial for stretching in the correct posture.
2. Yoga
One the best ways to avoid joint pains is to perform yoga or power yoga every day. It not only relieves you from joint and bone pains but also help in getting rid of stress.
‘Aasnas’ involving meditations, movements and breathing must be performed by joint patients. These are some special ‘aasnas’ especially for people facing knee and joint pains.
3. Water exercises
It does not mean swimming for long hours or diving as it can increase your joint pains but a little water aerobics and small rounds of swimming will increase the flexibility and reduce stiffness of the body.
Nowadays orthopedic hospitals in Chennai are recommending water exercises to joint patients over normal exercising because water does not impact joints by supporting the body weight.
4. Cycling
Another exercise which can help during joint pains is cycling but it must be avoided by people having severe heart issues. Also, cycling is not beneficial for all joint pains and hence one must make sure that whether they are opting the best exercise practice or not.
People with knee and lower back pains must resort to cycling and if roads sound a bit unsafe then stationary cycle is the solution.
5.Pilates
Pilates helps in building endurance, improving flexibility and joint mobility. Pilates generates core strength and a session of 20 minutes can be helpful for a joint patient. Refer to beginners course to start with.
6. Walking
The easiest of the lot which does not involve anything and yet is beneficial is walking. Although walking is good for everyone but it becomes a necessity for people facing pain in their bones and joints to walk daily.
According to the ortho hospitals in Chennai, walking not only improves self-confidence and adds freshness but also helps in loosing weight which is one of the major reasons of joint pains.
If you are starting walking routine, start by walking 15-20 minutes at a constant pace. Will time, increase your time and pace. Ideally, one must walk for 40-45 minutes daily.
Also, one must not always go to a park and then walk but do this exercising by avoiding transportation while going to the nearest grocery market or opting for stairs rather than elevators.
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