Joint pain is pain.
Not only does it make everyday activities more uncomfortable, but it is also a specifically placed discomfort that isn’t solved easily. Joints aren’t muscles. Muscle pain can be relieved in many, sometimes fast, ways that are accessible to the average person.
Joints are different.
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Most will recommend swimming to relieve joint pain, but not everyone has access to a pool, let alone has time to go for a swim daily.
Luckily, many quick and simple exercises can help soothe joint pain.
How to Relieve Joint Pain
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1. Rolling Out
Rolling out with a foam roller is one of my personal favorite ways of relieving joint pain. Though foam rollers help stretch out muscle tightness, it does wonders for joint pain. For many people, joint pain can be caused by an extension of muscle irritation. The tightness of your muscles can add more discomfort to your joints since your muscles are connected to your bones and joints.
Rolling out the back of your legs with a foam roller every day for five minutes may relieve muscle and joint pain in the legs. The relief can help make walking and standing easier. Using a foam roller to roll out your upper or lower back can help relieve joint pain in your shoulders and hips. This can help minimize discomfort when reaching or grabbing items around your home or workspace.
Your body is all connected, so if your connecting muscles are stiff, your joints may be causing you pain.
2. Forward Bend with Ankles Crossed
Forward bend with ankles crossed is a great way to relieve joint pain. The bending of the legs helps to take pressure off the back of the knees that occurs when bending forward with straight legs. The crossing of the angles helps give support to both knees and allows you to focus on the stretch in your back and legs.
If the stretch still feels too uncomfortable, it may be wise to get a yoga block, foam roller, or a short, sturdy household item that can provide support for the exercise.
3. Wrist, Ankle, and Arm Circles
Circling your wrist, ankles, and arms loosens and soothes joint pain. The circular motion allows for the joints to move freely without pressure, making it a good exercise to get your joints moving.
Arm and wrist circles are known to help relieve arthritis pain in your shoulders and arm, while ankle circles are another way to help relieve joint pain in the legs.
The best thing about circling is that you can do it almost anywhere at any time, though it’s recommended to do these exercises at the start of your day.
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4. Knee Hugs
Knee hugs can be a good way to relieve joint pain. The stretch offers no pressure on any joint if sitting or lying down. It helps to stretch out the back, helping with shoulder and knee joint pain in the process.
For laying down knee hugs, bring your knees into your chest and hug them with your arms. After a second or two, slowly straighten both your legs and hands, making sure to breathe as you repeat it a few more times. If this is too much, try one knee at a time so you can focus on a smaller section of the body.
For sitting down knee hugs, it’s required that you do one at a time. Make sure you’re sitting in a chair upright and with good posture. Bring the knee into the chest, but don’t squeeze too hard or contort your back to do so. Go as far as you can before placing it back down gently. It’s a low-impact practice that does wonders for your joint pain.
Everybody is different, so be aware that some of these exercises may work well for your body, while others might not help at all. Always add modifications when needed and listen to your body as you navigate your joint pain.
