Fight joint pain with these exercises

Musculoskeletal disorders are one of the major causes of morbidity and have a significant impact on health. These conditions can be broadly categorised as joint diseases, spinal disorders, and conditions as the outcome of trauma.

Symptoms of joint pain include swelling, pain, stiffness and decreased range of motion that worsens over time. With rising severity of these symptoms, people find it difficult to walk, climb stairs, sit and stand.

Regular exercise can help ease the pain, strengthen the muscles around the joint and increase blood flow to the joint. Here are a few simple moderate-intensity activities you can do to reduce joint pain:

• Walking: One of the best ways to get rid of joint pain is by putting your body in motion.
• Swimming: Water is a great medium to stretch your muscles and soothe your joints. Swimming helps people control weight, boost mood, and improve sleep.
• Lifting weights: The stronger your muscles are, the less strain there is on your joints. You can start with weight machines at the gym and then try light weights and resistance bands.
• Cycling: The circular movement in cycling minimises the jolts experienced while jogging. This form of exercise conditions the body for other types of exercises as well.
• Yoga & Pilates: Build your coordination, position awareness, balance, muscle relaxation and reduce your risk of falling with yoga. This also boosts joint flexibility and joint function. Pilates focuses on strengthening and improving control of muscles.

(The author is consultant joint replacement surgeon, Indian Spinal Injuries Center)