If you have been keeping pace with all of the articles I contribute, it should be quite evident that I enjoy and appreciate an active lifestyle, and I am grateful to my body for enabling me to do so. I recognize how constant physical exercise is truly healing on all levels of my being, from mental to spiritual to physical. I cannot imagine a day without it.
I do feel sorry, however, for those friends of mine who lament that they cannot enjoy fitness and exercise, as they feel they are limited by various physical ailments, namely joint problems, such as stiffness and pain. While I recognize that it can be painful to engage in physical activity when the joints are not cooperating, there is a part of me that simply wants to scream, “Don’t you realize that the very act of physical activity will improve your symptoms in many cases?”
Now, I will preface this by noting that I bear little tolerance towards excuses for not being active. That’s just me. I can be stubborn in that regard. I turned 47 over the weekend, and I have been exercising daily for 35 of those years. My nearly 106-year-old Grandma still exercises and attributes that to the success of her longevity (well, that and a diet of McDonald’s, but that is another subject for another day!). I don’t understand the mindset that does not allow for daily exercise. For me, that would be like not brushing my teeth every day! Gross!
When joint pain is caused by the breakdown of cartilage or the result of an autoimmune disease, many people simply choose to restrict their level of physical activity in an effort to keep matters from getting worse. However, research has shown that physical therapy, exercise, and changes in lifestyle all have great potential to help one stay active, reduce the joint pain, and, in some cases, inhibit the progression of the condition. Imagine that!
In fact, according to online sources at www.everydayhealth.com, a study published in the September 2008 issue of BMC Musculoskeletal Disorders indicated that patients with osteoarthritis of the knee who followed a self-management program that included exercise reported less pain in the short and medium term.
Even a previous study that involved water-based therapy for those individuals over the age of 60 with osteoarthritis in the hip or knee recognized a great reduction in joint pain as well as improved physical function.
If you are experiencing joint pain, functional strength training has proven to be better for joints than conventional weight lifting, as per a study conducted by the American Council on Exercise. Functional strength training involves strength, endurance, and balance exercises designed to ease everyday movements, such as walking or carrying packages.
Different types of exercises can help with different types of joint issues. For example, if you are experiencing pain in the knee, which is a weight-bearing joint, then leg lifts or bicycling will help to strengthen the muscles crossing the joint, providing increased support.
Physical therapy is a great way to provide pain relief, as well, and may be a great alternative to surgery for some patients who present with osteoarthritis. In fact, one study concluded that those patients who underwent arthroscopic surgery experienced no increase in benefits over those patients who just received physical and medical therapy.
Of course, it is important to maintain a healthy weight and keep the muscles in the hips, legs, and feet balanced and strong. For every pound you gain, that is the equivalent of four pounds across the knees. Losing even just five to 10 pounds can have a tremendous impact on the reduction of pain and stress in the knees.
So, how does one lose a bit of weight? Well, naturally watching what goes into the mouth helps, but getting some good physical exercise with that is the right approach! Didn’t I mention that at the onset of this article?
Happy exercising, but make sure you check with your doctor first!