Numerous health conditions, including arthritis, injuries, and normal wear and tear, can result in joint pain. Millions of people are impacted globally, which makes many wonder if exercising like walking in particular—is a good idea or not. Although you must relax when you're in pain, some exercises can really be one of the finest therapies for joint pain. But it's important to know what kinds of exercises are good for you and how to exercise safely.

Hence, we got in touch with Dr Amod Manocha, Director- International Pain Center, Pain Management Physician, New Delhi who shares safe exercises that can help alleviate joint pain.

What Causes Joint Pain?

Dr Amod explains that anywhere in the body where two bones contact, including the knees, hips, elbows, or shoulders, can experience joint discomfort. Typical reasons include:

- The most common cause is osteoarthritis, which is caused by deterioration of the cartilage that cushions joints.

- An autoimmune disease called rheumatoid arthritis makes the body target the joints.

- Gout: A disorder brought on by uric acid crystals building up in the joints.

- Overuse or Injury: Physical trauma or repetitive motion that puts strain on joints

Does Exercise Help Ease Joint Pain?

“In most cases, exercise is helpful for joint discomfort. Moving more when your joint pain may seem contradictory, but regular exercise is usually advised. By strengthening the muscles surrounding the joints, exercise decreases the load on the actual joints. Further, it can aid with weight management, decrease stiffness, and increase flexibility, all of which alleviate the strain on weight-bearing joints like the hips and knees,” Dr Amod said.

How Can Walking Be Beneficial For Joint Pain?

Dr Amod shares one of the simplest and best workouts for joint discomfort is walking. This is the reason why:

- Low Impact: Walking doesn't overstress your joints because it is a low-impact exercise.

- Enhances Circulation: Walking promotes blood flow, which supplies the joints with nutrition and oxygen to help with healing and inflammation reduction.

- Strengthens Muscles: Particularly in the lower body, it aids in the development of the muscles that support the joints.

- Elevates Mood: Walking is an exercise that releases endorphins, which are the body's natural analgesics and can lessen pain perception as well as enhance mental health.

Safe Walking Techniques for Joint Pain

Walking may be prescribed as part of a therapy plan for joint discomfort, but it's crucial to walk safely. Some techniques to consider:

- Start Slowly: Take short, easy walks at first, then if your pain permits, progressively pick up the pace and distance.

- Select the Right Shoes: Choosing supportive, cushioned shoes is essential to lowering joint stress when walking.

- Jog on Soft Surfaces: Compared to hard surfaces like concrete, strolling on softer surfaces like grass or a track can lessen the pressure on your joints.

- Use Walking Aids: To relieve joint strain and offer stability, use a cane or walking poles as needed.

When to Give Up on Exercises?

Dr Amod shares that exercise is generally good for you, however, there are several situations in which you should refrain from doing it:

- Severe Joint Pain: It's advisable to rest and see a doctor before exercising if you have severe joint pain or if you see swelling, redness, or warmth in the joint.

- Acute Injury: It's best to wait to exercise until the injury has healed if your joint pain is the result of a recent injury.

- Overuse: Excessive activity or repetitive motions can make joint pain worse, so it's critical to recognize your boundaries and take breaks as needed.

Exercises Apart From Walking For Joint Pain ReliefDr Amod shares that apart from walking, the following exercises can help reduce joint pain:

- Swimming or Water Aerobics: Exercises that use the support of water are great for treating joint pain since they minimize joint stress while enabling unrestricted movement.

- Cycling: This low-impact workout strengthens muscles without straining joints, whether you ride outside or on a stationary cycle.

- Yoga and stretching: By increasing flexibility, these exercises help to improve mobility and lessen stiffness in the joints. Make sure you complete yoga poses that are easy on your joints and low impact.

- Strength Training: Increasing the muscles surrounding your joints will help them stay more stable and less painful. To prevent overstretching the joints, concentrate on low-weight, high-repetition activities.

Tips To Workout While Having Joint Pain

Dr Amod shares pointers for safe and efficient activity when dealing with joint pain:

- Warm-Up and Cool-Down: To lower the chance of injury, always warm up before exercising and cool down afterwards.

- Drink Enough Water: Maintaining adequate hydration keeps your joints lubricated, which helps lessen soreness and stiffness.

- Pay attention to your body; if it hurts, stop and take a break. It's critical to distinguish between pain that is indicative of damage and true discomfort.

- Exercise Modification: If a specific movement causes you pain, either adjust it or choose an alternative that doesn't put as much strain on the troublesome joint.

Expert Advice

Dr Amod explains that it's crucial to speak with a doctor or a physical therapist before beginning any fitness program, particularly if you have joint problems. “They can provide you exercise recommendations based on your condition as well as activity avoidance advice. They can also advise you on how to make exercise more comfortable by utilizing over-the-counter or prescription pain relievers, such as nonsteroidal anti-inflammatory medicines (NSAIDs),” he said.

Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.