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.
- 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.
- 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.
- 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.
- 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!
- 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.
In our previous post on modern technology revolutionizing athletic training and rehab, we took a closer look at the innovations helping PTs and athletes push the boundaries.
On our end, it’s usually the AlterG Anti-Gravity Treadmill™ or AlterG Bionic Leg™ that grabs headlines. However, there are the three AlterG technologies that take these tools to the next level. They enable physical therapists and patients to be more effective during training and rehabilitation. Continue reading “3 Ways AlterG Technology is Changing Athletic Training and Rehab”
It’s important to maintain exercise, especially as you age. As physical therapists, you may be seeing more active seniors looking to stay fit after injuries or orthopedic surgery.
But active seniors who are keen on keeping their bodies fit may be signing up for gym classes or doing routines that are no longer safe. Think of all those Zumba classes or senior weight training classes. Who knows if the instructors are aware of their medical conditions and past injuries.
This can lead to serious injury. Continue reading “Do Active Seniors Need A Personal Trainer Or Physical Therapist?”
This year’s NCAA Basketball Championships are over, and what a tournament it was. At the end of all the March Madness, it was the Villanova Wildcats that prevailed for men’s basketball and Notre Dame for women’s basketball—each team winning their second title. Continue reading “March Madness is Over – Here’s 3 Common Basketball Injuries (and How to Avoid Them)”
Patients of all ages looking to improve their posture may benefit from exercise. In extreme cases, where the spine is severely curved, there traditionally were few options for effective treatment. If a patient has a condition that is adversely impacting their posture, they may begin to feel frustration or embarrassment. Continue reading “Posture-Improving Exercises for Physical Therapy Patients”
It is something we see time and time again in our clinic: patients struggling with chronic pain. Maybe it is from a recent injury or surgery, or one from long ago. Either way, enduring pain can impact the quality of life, and can often require long-term treatment plans that include heavy doses of pain management and, sometimes, medication. Continue reading “Decrease Pain, Encourage Movement in the AlterG Anti-Gravity Treadmill™”
The phrase “physical therapy” most likely stirs up images of runners, gymnasts, and bodybuilders nursing fractures and sprains.
But physical therapy also helps with conditions that disrupt the nervous system, which can occur in patient populations like seniors and those in skilled nursing facilities.
AlterG client Karen Shuler, PT, DPT, owns Lifestyle Physical Therapy, LLC in Lake Wylie, South Carolina. For most of her 24 years as a physical therapist, she has worked with people who have neurological conditions, such as Parkinson’s disease. Continue reading “How To Treat Neurological Problems With Physical Therapy”
Let’s do a quick thought experiment. I want you to consider the word “aging” and all that it connotes for you. Now close your eyes and craft a mental picture of “aging.” I’m betting that most of your imaginary paintings are not of the Bob Ross “happy little cloud” variety. It seems most of us regard aging as a slow, inevitable decline in our health and wellness, one that is futile to resist. In particular, chronic conditions of age, such as osteoarthritis, are painful reminders of the degeneration of our bodies in seemingly permanent ways. After all, we are (unfortunately) not starfish; we don’t have magical joint regeneration powers, and cartilage damage is irreversible. What are we to do then, in the face of this osteoarthritis monster lurking under our beds, just waiting for us to sprout that first grey hair? Continue reading “Kick Your Osteoarthritis Pain to the Curb with AlterG”
Meet Candace Brown
Click to see an interview with Candace and her therapist Susan from the Central Vermont Medical Center
Candace Brown promised her late husband, Walter Brown, that she would run the Boston Marathon. Before he died, Walter had served as the official starter for the race for 22 years.
In order to keep her promise, Candace used the AlterG Anti-Gravity Treadmill™ to train for the 26.2 mile race, and in the process lost over 70lbs and reversed her diabetes. Continue reading “Losing 70 Pounds to Keep a Promise”
A journal article published in the June 2010 issue of the Archives of Physical Medicine and Rehabilitation concluded that lower body positive pressure (LBPP) treadmill training devices could be highly effective for rehabilitation after orthopedic injuries and/or orthopedic procedures. Continue reading “New Journal Article Highlights Potential Benefits of Lower Body Positive Pressure In Orthopedic Rehabilitation”