7 exercises to reduce joint pain

Updated on:10 August 2023, 14:06pm IST

Arthritis, muscular discomfort, bursitis and other medical problems can all be associated with joint pain. Practise these 7 exercises to reduce joint pain if it is making it painful to move or difficult to bend the joint.

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Walking: Walking is a low-impact exercise that enhances cardiovascular health and reduces joint pain. Engaging in regular walks can help lubricate joints, strengthen muscles aroundyour joints, and improve joint mobility, which all contribute to reducing joint discomfort. In fact, it also helps maintain a healthy weight, which is essential for reducing joint stress. Image courtesy: Adobe Stock

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Cycling: Cycling is one of the most gentle for joints. Whether on a stationary bike or outdoors, cycling helps to improve blood circulation, strengthen leg muscles, and maintain joint flexibility. Moreover, it helps improve joint mobility and reduce stiffness while minimizing impact. Image courtesy: Adobe Stock

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Strength training: Incorporating strength training into your routine can help stabilize and support the joints. Focus on exercises that target major muscle groups, like squats, lunges, and resistance band exercises. Strengthening the muscles around your joints can alleviate pressure and provide better joint support. Image courtesy: Adobe Stock

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Swimming: Swimming is an excellent exercise for joint pain relief as it provides a full-body workout without putting stress on your joints. The buoyancy of water supports your body, making movements smoother and less taxing on your joints. Regular swimming can improve joint flexibility and muscle strength. Image courtesy: Adobe Stock

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Stretching: Incorporating stretching exercises into your daily workout routine can boost joint mobility, decrease muscle tension, and alleviate joint pain. Gentle stretches targeting specific areas like the hips, shoulders, and knees can alleviate stiffness and discomfort. Do not stress your joints while exercising. Image courtesy: Adobe Stock

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Resistance training: Using resistance bands, light weights, or bodyweight exercises can be very beneficial for your joints. They offer a gentle way to build muscle strength aroundthe joints and support better stability without putting excessive strain on them. Resistance bands for resistance training can be used for various exercises such as chest press, leg press, tricep press, squats, leg raise, etc. Image courtesy: Adobe Stock

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Balancing exercises: Enhancing balance is crucial for preventing joint injuries. Single-leg stands, heel-to-toe walking, and standing on one leg with eyes closed can improve jointstability and overall coordination. As a result, improved balance and muscle group coordination can positively impact the overall health of the body. Image courtesy: Adobe Stock