Tips For Staying Active Without Pain
Staying active while minimizing injury and wear and tear on your joints requires a certain amount of discipline and an exercise program that’s easy to follow with activities you enjoy. Consulting a health professional and working with a fitness and nutrition coach can set you on the right track to health, but to help you get started, here are a few pointers to staying active without pain.
How to stay active while minimizing pain and injury to your joints
Warm-up and stretching1
The benefits of warming up before you exercise and stretching after your workout can have a profound effect on the health of your joints, including:
- improved range of motion
- increased flexibility
- decreased risk of injury
The act of warming up and stretching works to increase the circulation, bringing an enriched source of nutrients via the bloodstream to the muscles, bones, ligaments and tendons. In turn, your joints will benefit. Stretching exercises gets the body moving and helps to lubricate the joints, preparing you for the activity to follow.
Regular, daily exercise2
Lack of exercise is your body’s worst enemy as it can lead to weak muscles and impaired joint function. This is the very reason you need to stay active every day and limit your time spent sitting. Regular exercise like walking can:
- stimulate lubrication of joints via movement
- increase blood flow and nutrients to the joints
- promote recovery and repair
Considering the body is made up of more than 50% water, it makes sense to stay hydrated throughout the day, particularly when you exercise. Dehydration can happen very quickly in the body, especially during the warmer seasons of the year, and cause joint pain and stiffness. Drink water, herbal teas, juices, coconut water, anything to keep you hydrated that is low in sodium and caffeine.
To help strengthen your joints, include a strength training or weight lifting program into your exercise routine at least twice a week. You can lift weights, use machines, resistance bands, or return to basics and try body weight exercises like push-ups and bench dips. If you don’t know where to start, you can search online for an exercise routine, look for DVDs at your local library, or get help from a personal trainer.
Rest and ice5
If you experience pain or swelling after exercising, take about 10 minutes to rest and ice your joints, and remember to keep the area elevated the whole time. It can also be helpful to take a couple of days off from your regular exercise routine each week and focus on deep stretching and the tender or vulnerable areas of your body. The body needs time off to repair properly.
Post-workout nutrition and supplementation for recovery and repair6
Any athlete will tell you the importance of post-workout nutrition and how it can help with recovery and repair. The same applies to dietary supplements, especially those with natural anti-inflammatory benefits like turmeric curcumin†. With active compounds known as curcuminoids, turmeric supplements can be instrumental in supporting joint health.*
Products like Qunol Extra Strength Turmeric can be taken after physical exertion to help promote a healthy inflammation response and support the health of your joints. Take it as a regular part of your exercise and nutrition program.
Since movement is the essence of health and well-being, it’s important to commit to a regular exercise routine and get moving every day. By staying active and following these simple steps, you can help protect the health and longevity of your joints, and exercise without pain.
†May help reduce temporary inflammation associated with physical overexertion or other lifestyle choices.This product is not intended to treat, prevent or cure inflammation associated with any disease.
- Stretching: Focus on flexibility. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
- How Exercise Helps Your Joints. Arthritis Today Magazine, August 2018. http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/
- Wang Q, Yang Y-Y, Niu H-J, Zhang W-J, Feng Q-J, Chen W-F. An ultrasound study of altered hydration behaviour of proteoglycan-degraded articular cartilage. BMC Musculoskeletal Disorders. 2013;14:289. doi:10.1186/1471-2474-14-289. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819513/
- Harvard Men’s Health Watch. Exercise and your joints. Harvard Health Publishing, September 2009. https://www.health.harvard.edu/newsletter_article/exercise-and-your-joints
- 11 knee pain dos and don’ts. WebMD. https://www.webmd.com/pain-management/knee-pain/knee-pain-dos-and-donts#2
- Hewlings SJ, Kalman DS. Curcumin: A Review of Its’ Effects on Human Health. Foods. 2017;6(10):92. doi:10.3390/foods6100092. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/
- Bamidele Eleshin