”How To Prevent Joint Pain When Exercising” is a collaborative post and includes affiliate links. Please see the disclosure page for more information. Disclaimer – always verify medical information with your doctor or a professional.
Remember in your teens and 20s when you could run a 5k and only need to rest for 30 minutes afterwards and your joints not hurting? Now you’re sounding like Rice Crispie’s snap, crackle, and popping just for standing up! LOL
With age our joints can start to show the wear and tear so we have to start thinking about how to prevent join pain when exercising. According to ScienceAlert “Worldwide, osteoarthritis affects 50 percent of people over the age of 65. The pain from osteoarthritis can be managed with various treatments and needs to be investigated.” If you are suffering from joint pain or are concerned about possible joint issues, be sure to speak with your medical professional before starting an exercise routine.
We all know that exercise is a vital part of any health routine, but if you find that it causes you a lot of pain, it’s tough to stay motivated. It’s normal to have aching muscles for a day or so after exercise, but some people find that they experience a lot of joint pain. This is a cause for concern. You shouldn’t feel pain in your joints after exercise and it’s a sign that you are probably doing some damage. If you continue to exercise without making any changes, you will eventually end up injuring yourself and you increase your risk of long term joint issues in later life. It is so important to speak with your doctor about what you can do to prevent joint damage.
If you experience a lot of joint pain when exercising, these are some of the best ways to tackle it.
Buy Some Good Running Shoes
The most common reason that people experience joint pain is that they are not wearing the right shoes. A good pair of running shoes absorbs a lot of the impact when you run, and takes the stress off your joints. If you notice a lot of pain in your knees and your ankles after running, that’s a sure sign that you need some better shoes that offer more support. Make sure that you try on a range of different shoes so you can find a pair that fits the shape of your feet and has plenty of cushioning to take the pressure off your joints.
Warm Up Properly
If you skip the warm up when you are working out, you are putting yourself at risk of injury. It’s not just your muscles that need to be warmed up, it’s your joints as well. As long as you spend at least 5-10 minutes doing some light warm up exercises, you can loosen your joints up and prevent any pain. Often, it’s a good idea to do a lighter version of your planned exercise. For example, if you are going running, a brisk walk is a good warm up. If you are lifting weights, try doing some squats.
Mix High Impact And Low Impact Exercise
High impact exercises, like running or interval training, are great because they get your heart rate up and help you to burn fat. However, they also put more stress on your joints, which is why you need to mix it up and add some low impact exercises to your routine as well to help prevent join pain when exercising. This will give your joints a break and help to prevent pain. Many people assume that low impact exercises are not as effective, but that isn’t the case at all. Things like swimming, for example, give you a great full body workout and it is easy on your joints. Yoga is great for building and toning muscle, and it improves flexibility, which helps with joint pain as well. You will notice a big difference if you incorporate some of these low impact exercises into your routine.
See A Physiotherapist
If you are warming up correctly, wearing the right shoes, and limiting the amount of high impact exercises that you do but you still experience a lot of joint pain, you may have an underlying problem. If you cannot do anything about your joint pain, you should find a physiotherapist and book an appointment. They should be able to tell you whether you have any problems with your joints and give you treatment to correct it so you see a reduction in pain.
If you are in a lot of pain, it’s a good idea to stop exercising for a few days, and find ways to manage the pain. Painkillers are an option, but you could also consider using CBD creams. A lot of people are using CBD oil for pain because it is great for reducing inflammation, which is a main cause of joint pain. You can get some great creams that are infused with CBD oil, and if you rub it into the affected area, you should notice a big difference to your joint pain.
Cold showers are another great way to reduce inflammation in the joints. When you are showering after a workout, you should try having your normal shower and then switching it to cold for 30 seconds or so. It may not be pleasant to start with, but as you get used to it and you are able to stand under there for longer, your joint pain will improve a lot. Cold showers also have a lot of other health benefits, so it’s a good habit to get into. Plus, if you exercise in the morning, this will definitely help wake you up more to be ready for the day.
If you ignore joint pain while exercising, it could only get worse and you risk injuring yourself. Be sure to check with your doctor to check for injuries or other issues and follow these steps to try to help deal with the pain.
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