Ways to curb joint pain

A joint is the area at which two bone ends meet to provide motion to a body part. Joint pain can be caused by
injury or disease of the joint or adjacent tissues. The pain can be aggravated by motion, pressure, or weightbearing
resistance with activity, and it can be associated with local warmth, swelling, and tenderness.

With the right kind of exercise, you can alleviate joint pain or even prevent it, stay limber and healthy. With these
top moves, you will have better range of motion, find everyday chores easier to do and, who knows, you may
even break your personal best on a morning jog.

If you are one of the millions of people who suffer from joint pain, there are some simple things you can do to
help alleviate the discomfort and prevent further joint wear or injury. The first and most important criterion is to
maintain a healthy weight. If you lose weight, you can lose joint pain too. It is as simple as that.

Performing muscle-strengthening exercises can also be beneficial. Muscles essentially act like shock absorbers
in our bodies and help to stabilise and protect joints. Muscle strengthening movements such as light weight
training can be incredibly protective for joint (and bone) health. It becomes increasingly important as you age that
you continue to strengthen your muscles with weight bearing exercise. Knee joints, in particular, are the most
prone to wear and tear, so strengthening the muscles with movement such as cycling, can help protect them
from premature damage.

When we are inactive, our muscles and connective tissue can become tight and inflexible. The stress being
applied to a joint may be due imbalances in muscle strength––for example, one muscle being too tight, another
being too weak––subsequently your body makes adjustments to compensate. Body rolling with a foam roller can
be very helpful in addressing these imbalances. If you are experiencing joint pain or stiffness, it can be incredibly
helpful to seek treatment and support from ourphysiotherapists (http://www.physiomedicine.
co.uk/treatments/physio-therapy-in-ec4.html). In order to increase flexibility you can also
implementstretching exercises (http://www.physio-medicine.co.uk/news/getting-the-most-of-your-stretchingroutine.
html) into your daily routine.

Depending on the degenerative changes in the joint surfaces,massage therapy (http://www.physiomedicine.
co.uk/treatments/sport-massage-in-ec4.html) might be a beneficial means of addressing your pain.
Massage involves the manipulation of tissues utilising pressure, tension and motion. It targets the soft tissues of
the body, such as muscles, tendons and ligaments. Massage can be done manually, using hands, fingers,
elbows, or with mechanical aids. It can be wonderful at helping to ease muscle tension and subsequently joint
aches.

Joints in your body’s lower half—particularly your knees and hips—bear most of your load. That is why years of
carrying around excess weight can cause achy, swollen, stiff joints and even full-blown “wear and tear” arthritis
called osteoarthritis. The cartilage “cushion” within the joints degenerates and bones rub against each other,
causing irritation, pain and swelling. The more weight on the joint, the more “wear and tear” on the cartilage. If
you have weight-induced joint pain, losing pounds and taking stress off your joints may ease your symptoms.
While your body can’t reverse arthritis or re-grow cartilage, losing weight can help arthritic joints feel better and
prevent further damage.

The best way to lighten up? Healthy eating and exercise, of course. Try low- or no-impact aerobic exercises, such
as swimming, walking or cycling, twice a week. In water your body floats, and you take much of the weight off
your joints so moving them doesn’t hurt as much. Water also provides resistance that allows you to activate
muscles without burdening your joints.

The best treatment for joint pain is stopping it before it starts. Weight loss is a tough endeavour, but no single
action can provide as many positive effects on the body as weight loss. Its benefits for your body––helping you
live longer, and pain and disease free––far outnumber the challenges you will meet as you work toward your
weight loss goal.

It is also important to get the proper diagnosis because a lot of joint conditions can cause joint pain. Talk to our
professionals about starting your weight loss program (http://www.physio-medicine.co.uk/news/pilates-forweight-
loss.html) to gain lasting, better overall physical and mental health.