7 Ways to Prevent Joint Pain When Exercising

7 Ways to Reduce the Risk of Joint Pain While Exercising

The 300-plus joints in the body are designed to be well-oiled machines that effectively facilitate movement. There are about two dozen articulating vertebrae in the spine that also depend on joints to maintain flexibility. The key to keeping all of the body's joints functioning properly is getting regular exercise, which can present certain risks if you're not taking proper precautions. Whether you're looking to make your current routine less stressful on your joints or you're just getting started with an exercise program, here are some tips to keep in mind if you want to reduce your risk of being sidelined by joint pain.

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1. Invest inSupportive Shoes The shoes you wear to the office shouldn't be the same ones you wear when jogging, walking, running, or working out. Invest in shoes that retain your spine's alignment and properly support your feet and ankles. Issues with foot support can have a ripple effect that extends to muscles in the legs and lower back. If your muscles are over stressed or strained, your joints may feel the effects. 2. Warm Up First Even if you're in good shape, your joints still need to be sufficiently prepared for any type of sustained exercise. Achieve this goal by taking 5-10 minutes to go through a warm up routine, which can involve side-to-side stretches, marching in place, or a simulated version of your intended activity. For instance, if you plan to lift weights, mimic your weightlifting motions without any weights to get your joints and supporting muscles ready. 3. Mix Up Your Workouts and Routines If you constantly do the same type of exercise, you'll be working the same muscle groups repeatedly, which increases wear and tear on the joints. The same thing is true if you don't vary your workout routines. Instead, target different muscle groups and joints by: • Working different muscle groups within the same workout session instead of designating different days for specific areas (e.g. lunges and squats followed by arm and shoulder routines) • Doing high-impact and low-impact activities to avoid over stressing joints • Modifying joint-stressing exercises (e.g. doing planks with pressure on your forearms to take stress off of your wrists and shoulders or doing hamstring curls while seated to ease lower back pressure) 4. Try a Foam Roller Connective tissue separating joints, organs, and muscles is called fascia, and foam rolling can loosen this tissue enough to relieve pressure on joints. Take time to use a foam roller correctly, which means avoiding using it directly on an injured joint, not staying on the same spot for too long, and maintaining proper posture and form. Foam rolling can also be an excellent therapeutic technique if you have existing joint pain. 5. Apply Heat Before You Get Started If existing joint pain is preventing you from exercising, apply heat to your affected areas to increase circulation before you get started. Taking a warm bath or shower before working out or exercising may also be helpful. With minor joint aches, applying a topical heat gel or using an all-purpose heat wrap may minimize your discomfort enough to allow you to exercise without distracting pain. 6. Stretch and Cool Down When Done Exercising It can be tempting to just stop when you're done exercising. However, leaving your muscles tight from recent activity can contribute to joint pain that becomes apparent later in the day or overnight when you're trying to sleep. Reduce this risk by taking about 20-30 seconds to gently stretch each of your main joint-supporting muscle groups (e.g. legs, arms, trunk area, lower back). Cooling down after a workout may also keep your joints limber and ready for the next time you exercise. 7. Eat More Inflammation-Fighting Foods The joints around your spine and throughout your body can be affected by even minor instances of inflammation. However, some of the foods you eat on a regular basis can naturally minimize tissue swelling, which makes it easier to get regular exercise. Known "inflammation-fighters" include: • Walnuts, almonds, and hazelnuts • Salmon, snapper, tuna, cod, and other fish rich in omega-3 fatty acids • Fruits like apples, berries, and pineapples • Herbs and spices like garlic, curcumin, and chili pepper

If you’re experiencing chronic joint pain along your spine, make sure to schedule an in-person evaluation with a trusted Los Angeles spine surgeon. Call The Spine Institute today at 310-828-7757.

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