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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.
Sandra Watts says
I don’t get any extra relief for my achy joints from Advil. It works for my husband though.
Judy Thomas says
I must try them, thank you for the tips.
belinda bell says
these are good tips for my achy joints
Sherry Compton says
Great tips and thanks for bringing awareness to this. People often don’t want to talk about it. Love that Advil cap…so much help
Jeanna Massman says
I like the workout routine, I’ll have to try it!
Sue M. says
These tips are very helpful; I know I do get relief from pain with Advil.
With rheumatoid arthritis I try to overcome the pain by walking. With these tips I will try and do more exercising to alleviate the pain and stiffness..
Sue E says
I am sorry to say that Advil doesn’t work on me at all. It works on my daughter though. I found that Aleve works better on me. You have some good suggestions & I know they may work for some, but unfortunately, not for me! ????
Betty C says
I have to limit any pain relievers as I have acid reflux and the use of most pain relievers results in a severe attack of the acid reflux. A vicious circle of pain that has been very hard to control.
Lauryn R says
I have Rheumatoid Arthritis and I love doing Yoga! It makes me feel amazing! Exercise and a healthy diet keeps it under control, I don’t take any medication for it except an occasional Aleve. 🙂
Lisa Richards says
I alternate from Advil & Tylenol
belinda bell says
These are great exercises for my achy body
Amy Green says
These are really great tips. I remember when actress Jane Fonda said she came up with her workout tapes because she broke her foot and couldn’t do ballet anymore. Now she says she has workouts tailored to her age.
Amber Ludwig says
They have topical relief naproxen too!! Its works amazing for achy joints!!
Thank you for this great advice! I have rheumatoid arthritis in my family history. I’m only 33 but I have found that a lot jumping and high impact aerobics is starting to really bother me and my knees.
Amy Green says
Thanks for the tips. I am always on the lookout for new ways to ensure that I take good care of myself while maintaining good health with exercise.
Non weight bearing exercise such as biking and swimming feel better on my joints.
Sue Mullaney says
I’ve been doing more walking lately and that has helped; I make sure I don’t overdo it.
Charlotte Raynor says
This is a great article and thanks for all the tops on living healthier with arthritis. I’ve had osteoarthritis for awhile now and I found this very helpful
Cheryl Everitt says
Advil is our go-to med for achy joints. Thanks for the review.
Julie Davis says
Thank you so much for the great tips
Calshondra Williams says
Me and hubby do get some relief from Advil. But, I still have achy joints and I must try these workout tips. Thanks for sharing.
Kathleen Kelly says
Great tips. I have degenerative arthritis and spinal stenosis. Unfortunately, over the counter medications don’t work. I have learned to live with the pain. I do get out and walk as much as I can!
Lynne B says
::Sigh:: I should be doing these things anyway, right?! I’ve found that tart cherry supplements have eased the discomfort of arthritis. It’s an anti-inflammatory, along with turmeric and ginger.