Are you feeling old yet? Complaining about your joint pain and back pain?

Are you feeling old yet? Complaining about your joint pain and back pain? Making this an excuse to yourself from going out there and work yourself out won’t help you ease the pain.

Because the more the more you deprive yourself of the movements to exercise your joints, the more you are risking yourself to a complicated damage.

Rheumatoid arthritis is common to adults and elderly. It makes them not wanting to move at all because of the pain. But proper exercise and frequent movement actually helps to lessen the pain.

According to Hareth Madhoun, DO, a specialist in rheumatology at Ohio State University, “People who exercise improved daily function, decreased depression and fatigue, reduced pain and improved sleep.”

Exercise does not only help your joints but you as a whole. A lot of studies proved that exercise can change your bad lifestyle and will help your body in so many ways.

So, stop making an excuse just because you are old and experiencing those said joint pains. Don’t wait for your muscles to stiffen as you choose to just sit and sleep on your couch because you are too ‘old’ to exercise.

You don’t have to visit the gym to do this. There are more convenient ways to get your body to move in the comfort of your home or just around your friendly neighborhood. Just try these following exercises:

1. Do some chores

• This doesn’t have to be a heavy chore like lifting heavy equipment at home. Just a simple house cleaning will do. Go get that broomstick and sweep the floor. Or, you could use the vacuum cleaner and sway with it.

You can also go out your garden and make some changes. Pull out the weeds and arrange your garden. This will help both you and the people around you. It is the best way to move your body if you don’t want to follow the routine exercises at the gym. Just practice to move along. Keep your joints busy.

Put on some additional movements when doing your chores. For example, jive on some steps while washing the dishes. Sway your hips while wiping the window. Just the simple things. It doesn’t have to be a zumba or yoga steps. Put on your best moves on your own style, in your own home.
Think of your joints as individuals that need attention. And you, working them out would give them that much attention they need to not act out and give you too much pain.

2. Walk

• Aside from doing chores, walking is the easiest way to make your joints move. You can do it anywhere in any way you want. No paid trainings and routines that needs to be followed.

There was this trial published in 2016, it is from the journal of Musculoskeletal Care. They found out that among the people that are on the walking regimen had improved their feelings and the joint pains they are experiencing.

If you are not used to walking as a habit, take it slow. You don’t have to push yourself too hard when starting on this exercise. This may only lead to further injury and worsened your arthritis. You can take a 5 minute break every time you feel tired. Do not walk on a hill if you haven’t tried it before.

Try the walkathon on a flat surface so you won’t have to overdo yourself. Challenge yourself pace by pace. Let your body adjust.

It is also important to choose comfortable attire. It is not ideal to wear jeans and flip lops. Get in your gym clothes or yoga pants. Wear a nice pair of comfortable running shoes. You don’t want to end up with swelling toes because you chose to look fashionable with sandals instead of being comfortable with shoes. After all, you are walking because you want to ease your arthritis and not to show off.

Lastly, walk with a friend. It might get boring along the way so it is better to go on this exercise with a friend. This will help you to keep on track as you won’t mind how long you are walking with a companion.

3. Cycling

• If you are more inclined with an adventurous trail or seeking for a much more thrilling way to exercise those joints, then cycling is for you. Whether riding a literal bicycle or a stationary bicycle will also help you to stretch those cramping joints and make them easier to move and fold.

Just make sure that when you decide to go out outdoors for a bicycle ride, you have the proper gear be prepared with the uneven surface you are about to face. There is also a gear called granny gear that is advisable to use for easier way to climb a hill with a bicycle.

Stationary bicycles are way more light weight than those for outdoor. This is for the people who don’t have time to go out and not comfortable with going out on a bike. You can enjoy the cozyness of your home while doing this exercise. Listen to your favorite upbeat music or watch your favorite show to entertain yourself while doing this.

And just like in walking, don’t push yourself too hard when you start. Just let your body adjust and go with the flow of your chosen routine.

With all that being said, it is best to consult your physician first before trying any exercise. Your doctor will tell you if you are fit to do any of this or best to go on a therapy session. But as long as you are not that old and experiencing just a small amount of pain, it is better to practice your joints with these simple exercises.

As exercising will not only improve your joints but as well as your whole existence.

All you have to do is encourage yourself. Get upon your couch and get moving. It’s now or never!

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7 Common Causes of Knee and Joint Pain, and What You Can Do About It!

The knee is the largest joint in the body. It allows our legs to bend and straighten which in fact is a huge job and plays a big role for a person.

That is why it is important to take an extra care in maintaining your joints in a good health. But as people grow a lot of complications can cause the damage the function of our knees and joints.

With these damages, we can feel the pain which can go to the most extreme one and nobody would ever want that.

Do you want to know what the 7 common causes of knee and joint pain? Keep reading below to know about these and to hear the tips also.

1. Overuse and Tendonitis

Due to the constant and repetitive use of a tendon around the knees, it will get irritated and inflamed which causes the pain you feel. A lump may develop along the tendon or the affected area will usually swell. There is another sign in this condition which is that the pain in the area will increase every time you move or flex the knee.

Tips which you can try on:  In reducing the inflammation and consequently relieve the pain you are suffering with, try to rest and apply some ice to your knees. It is also recommended to do some eccentric exercises, like hamstring drops. You can also try to kneel on the floor with your feet underneath the couch to keep them in place then lean your torso toward the ground slowly.

2.) Bone Tumors

Osteosarcoma (second most prevalent bone cancer), most commonly occurs in the knee. The symptoms of a chronic knee pain are different for each person. Chronic knee pain may present as a constant ache, sharp, shooting pain when in use, and a dull burning discomfort.

Tips which you can try on: Take Time Off from Exercise and Rest. In this case, you need to talk to your doctor about some treatments.

3. Muscle Pain

Straining or tearing a muscle around the knee joint will cause pain in that area and will usually call attention to a specific spot on the muscle belly or musculotendinous junction. If you pull or strain the hamstrings, groin, or quads, it will most likely cause pain around the knee.

Tips which you can try on: The best treatment for acute muscle pain would be cryotherapy initially, then moving toward heat and gentle stretching.

4. Stretched Ligament

Usually, after a ligament is stretched, or sprained, it will not return to its normal shape and tightness. With this, your knee joints will be unstable. A huge amount of swelling can develop whenever you suffer a ligament injury, like that of the ACL which can cause some dysfunction.

Tips which you can try on: Bracing it is the best option for this kind of injury. But you can also try to rest and put some ice. Make sure you will compress and elevate your knees.

5. Cartilage Pain

It is a torn meniscus is the proper term when people talk about torn cartilage in the knees. Meniscal injuries are among the most common causes of knee pain among active people. It can occur during any activity in which you forcefully twist or rotate your knees. The symptoms of this are clicking, popping, or snapping deep inside the knee. This usually happens because of a sharp change in direction like starting, stopping, and changing position fast.

Tips which you can try on: You can immediately put an ice bag on it if you already feel that you are suffering from those symptoms stated above. And if the case worsens need to see your doctor in order to determine whether you need an MRI. This procedure will not only confirm a tear but will also let you know if the injury needs to be treated conservatively or not.

6. Arthritis

As people age the cartilage that covers the long bones, which is called hyaline cartilage, worn away and causes the pain deep in the knees. It is expected that the normal wear and tear happens. But for some people who have overweight or is an obese person then arthritis can happen earlier.

Tips which you can try on:  Try to avoid full extension on those ROM exercises. But you do not worry because there are a lot of choices for any joint arthritis. You can try to have some heat or contrast bath, aquatic therapy, and gentle range of motion exercise.

7.) Biomechanics

Both acute and chronic injuries are caused by a bad form while performing any physical activity. In order for you to prevent the stress and strain on your joints, you need to properly execute your training and physical activities.

You can always ask for assistance or a trainer's guide for the proper executions and forms of your exercises. Remember that the knee should not cave in or go over the toe when you are doing some lunges and squats.

Tips which you can try on: Properly and carefully stretch the muscle involved and perform a non-weight-bearing AROM (active range of motion) exercises. Examples of these exercises are sitting on a chair and raise your knee up to your chest, release, and repeat with the other knee. Ans if the pain is still there then put some ice then take a rest and revisit.

Keep MOVING!

Repair and rebuild your joints to keep up to your ACTIVE lifestyle!

Bring it with you for snacking during intensive or long workouts!

You deserve the best!

“FITNESS IS LIKE A MARRIAGE. YOU CAN’T CHEAT ON IT AND EXPECT IT TO WORK”. 

- BONNIE PFIESTER

You better not cheat on anything if you expect the best result of it.