5 Tips for Reducing Joint Pain During Exercise

For most people living an active lifestyle, there comes a time when the joints start talking. It could be the knees, hips, and ankles; or it might be your elbows, shoulders, and wrists. No matter our sport or exercise of choice, we rely on our joints tremendously. And like any other body part, joints are prone to wear and tear, damage, and decline.

While joint pain is often associated with conditions like rheumatoid and psoriatic arthritis, overtraining, fatigue, and other factors can also cause joint pain. Even one’s diet can have a significant impact on joint strength and dexterity.

5 Ways to Reduce Joint Pain During Exercise

Let’s start here: if you have joint pain during exercise, it’s unwise to just take extra-strength painkillers and power through. Try, rather, to get to the root of the issue. If your joint pain cannot be resolved completely, managing the symptoms is the next best option. And this requires listening to your body and, in many cases, changing your approach to exercise entirely.

  1. Reassess What’s Best For You – There’s a fine line between “just living with” joint pain and doing lasting and irreparable damage. Give your body a rest and go talk to your physician or physical therapist to determine what’s best for your specific symptoms. Your current regimen might be doing more harm than good.

  2. Don’t Skip Warmup Or Cooldown – Besides avoiding injury, a good warmup and cooldown routine can help increase blood flow to your joints and prevent swelling, stiffness, or soreness later on.

  3. Avoid Too Much Repetition – Pounding the pavement on long runs, day after day, can worsen a problem like joint pain. Though activities like running and cycling are beneficial in many ways, it might be time to mix it up a little. Try incorporating a lower impact routine, such as yoga, tai chi, or swimming.

  4. Avoid Overtraining – Mixing up your routine is also a good way to avoid overtraining. Apart from other negative consequences on the body, overtraining can worsen joint pain during exercise. Make sure to get adequate rest between workouts!

  5. Reduce Body-Weight Impact – Excessive body weight and gravitational impact can also intensify joint pain. During resistance exercise, try reducing the weight you are lifting. Another alternative is to take to the water, as buoyancy helps reduce body-weight impact as well.

Related Article: Exercises and Movements for Managing Juvenile Arthritis

A Smarter Way to Reduce Body Weight Impact

While water-based exercises can help reduce joint pain during exercise, the AlterG® Anti-Gravity Treadmill can be particularly effective. Using Differential Air Pressure technology, AlterG treadmills allow you to incrementally reduce body weight impact during walking and running exercises up to 80%. Learn more about Anti-Gravity Treadmills from AlterG.