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Workouts with aching joints are really not much fun. However, not exercising is really not going to solve your problem. In fact, exercising the proper way, then taking care of your body afterwards may actually help to reduce the pain. I have suffered with shoulder and knee pain most of my life. Not sure how that happened, but all of my pain is on my right side. However, I do not let arthritis stop me from exercising.
Here is a schedule you can follow to make sticking to your exercise routine easier when you are hurting.
First, Talk with Your Doctor
Have a chat with your doctor first to cover any concerns so you follow the best possible exercise routine for your individual needs. Most of use do not have anything more than a little arthritis in our joint however, you always need to check with your doctor first.
Create Your Arthritis / Joint Friendly Workout
While most people with joint pain believe if they exercise it will become worse, it is actually just the opposite. Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. You should create a workout routine for your body.
- Make sure to warm up thoroughly. This step is the one people like to skip although, it is very important not to skip this step. Use a foam roller to help warm up. Stretching out your muscles can also really help.
- After your gentle warm-up, devote the next 15 minutes to flexibility exercises. Perhaps, learn a new yoga move every day.
- Next, you will need to rotate days with a different type of exercise and area of the body to focus on. One type of schedule could be by the days of the week.
Monday – Strength Training Upper Body
Tuesday – Aerobic Exercise
Thursday – Strength Training Lower Body
Friday – Range-of-Motion Exercises
- Mix it up however you like, just be sure to give your muscles time to relax after strength training days. Mixing up your workouts is even more important if you have achy joints or arthritis. When your muscles are weak from overuse, your joints are forced to take on more impact.
- Lastly, do not forget the cool down. The cool down is just as important as the warm up. Give your body time to lower your heart rate slowly. Stretch out your muscles one last time.
Take Care of Your Body Afterwards & Manage Pain
You have talked to your doctor and you have worked out but, you still hurt, right? What should you do about the pain and soreness you are feeling. Arthritis affects 53 million Americans. You are not alone! You can exercise and not hurt afterwards.
The medicine in Advil is the one doctors recommend most for joint pain. More than the medicine in Tylenol or Aleve.* Advil will have you saying #WhatInconvenience.
I have joint pain in my right shoulder that travels down to my arm occasionally. With this pain, it can be difficult to open bottles some days. If you have problems like I do, make sure to grab the Advil EZ open cap bottle. The EZ open cap is perfect for people struggling with Arthritis.
You can find the EZ open cap bottles at Walmart.
Take the time to relax in a nice warm bath, whirlpool, sauna, or steam room. This can help to relax your muscles and joints that you may have stressed during exercise. Add Epsom salt to your bath to help.
Ice down your aching muscles and joints. You can apply ice or cold packs to help reduce inflammation.
A key component to exercise is to keep it fun and stay positive. Head on over to Better Living Toolkit and grab you a free kit. It is packed with powerful information and resources to help you, “Live a life of Yes.” Being able to say Yes to life can set you free in many ways that will make you a happier person and you will want to get up and move!
*Based on a survey of monthly doctor recommendations.