5 Easy Exercises for Stronger Joints
For keeping your joints strong and working well, exercise can help you more than any medication or supplement. Exercising regularly can do so much for you, from preventing you from putting on weight that would put stress on your joints, to lessening the pain, preventing joint damage and maintaining the density of your bones and strength of your joints which tend to weaken as you get older.
Exercise helps in creating stronger joints, because by working out we build the muscles around them and give them better stability.
The best exercises for stronger include the following:
Swimming is a great exercise that, besides being an enjoyable activity, helps your muscles build, providing better support for the joints and reducing the risk of damaging them (as it sometimes happens when running). Dr. Gordon Blackburn from the Cleveland Clinic suggests swimming as an activity when you have suffered a joint injury, as a rehabilitation method. Swimming makes the muscles around the knee much stronger, at the same time strengthening the knee itself. The same goes for your ankles and wrists.
Cycling isn’t an exercise that will put weight or stress onto your joints. It is actually an exercise that will help you strengthen them, while at the same time improving the fitness of your entire body. According to Dr. Andrew Weil, cycling is safe for us and in fact beneficial, as it strengthens the knee muscles without hurting the joints – which contributes to the joints becoming more stable and less prone to future injuries. Dr. Weil also suggests cycling for those who have bad knees, because it may alleviate the pain and make them stronger.
3. Strength training
Strength exercises that include weight training are good for strengthening the joints because when lifting weights we build the muscles around the joints, making them more stable and helping them become stronger. When working out, make sure you warm up properly and first start with some low-impact cardio to get your blood flowing faster and then start with less weight and move towards more weight – don’t start with heavy lifting right away, especially if you have already had a joint injury.
4. Range-of-motion exercises
These exercises can help your joints become less stiff and more flexible. They include moving the joints in their range-of-motion, i.e. the distance joints can move in particular directions. These exercises can help with improving the mobility of joints, while at the same time protecting them from (further) damage. Range-of-motion exercises increase and maintain the flexibility of joints along with normal joint function. In the process of exercising, the joints are gently straightened and bent, in a controlled way, and they are stretched until they reach and maintain normal or at least near-normal range. These exercises can also be considered stretching and warm-up exercises, and it is advised that you do them before strength training.
No matter if you did cardio training, strength training or you didn’t train at all, stretching is very important. It would especially be good if you stretched after cardio or strength training because it will relax your muscles and maximize the benefits of the workout. It is best to repeat stretching exercises more times during the day for them to be as effective as possible. Stretching on a daily basis keeps the knee and hip joints lubricated, thus helping you move more easily.
These exercises can help strengthen the joints in your body, mostly by strengthening the muscles around them, and they are usually very effective. If you don’t have an injury, you can do a lot more exercises to make your joints stronger, but we advise consulting your doctor to receive recommendations that will be made personally for you, your state, fitness and strength. Speaking to your doctor before changing your exercising habits drastically is definitely advisable, especially if you are experiencing some joint sensitivity or pain.