Exercise itself is a tough show to put on, you need to be really focused to your fitness regime! Lots of sweat, pain and focus goes into the whole grind but then they rightly say “No Pain No Gain”. Roger! Joint pain may be the main reason why you stopped exercising, don’t let this STOP you! There are ways to protect your joints when exercising.
But don’t take it to a level where you keep overworking yourself to make some overnight results, even when you starts experiencing terrible pain… in that case you need to stop. If pain is unbearably while you exercise, especially in your joints, it takes away from the whole focus you have on your workout. Joint pain can be really disturbing and if not dealt properly can result in you finally calling it quits!
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Causes of Joint Pains
Having a mild joint pain once in a while may not be a problem. However, when the pains does not goes away after working out, you really need pay an attention. Consult a doctor regarding to this. As before solutions comes the problem, so let us briefly understand the major causes of these joint pains during exercise.
If you are experiencing extreme pains in the joints, you are most likely suffering from arthritis. It is caused by the inflammation of the tissues that line the joints. This pain aggravates with age and with the passage of time there comes a point when you can no longer exercise
This is another cause of pain in the joints. It occurs due to inflammation of the tendons that connect the bones and the joints. Tendonitis is very common among runners and other exercise enthusiasts because it mostly occurs in areas of overuse, for example heels and kneecap. If you constantly overuse your muscles into vigorous workout, there comes a point when the joints start aching like anything.
It really doesn’t matter if you have some extra pounds of you but if you are really overweight with a whole baggage on you then you can be heavy on your joints. It is advisable not to engage in some strenuous workout while being overweight. The strain can have really adverse effects on your joints causing constant pain.
Any injury or surgery can also affect your joints leaving them worn out. This pain may not come as a surprise but still you can’t get back to trying your hand at exercise. It is advised to see the doctor and check if you need any physical therapy or other procedures before you resume exercise. Read more on tips for muscle recovery and injury prevention tips for beginners.
How to protect joints
Constant joint pains, if not addressed in due time, your mobility and body functioning will be affected. Here’s a list of different ways you can adopt to protect yourself from joint pains during exercise
1. Cut down on those extra pounds
Foremost, make sure you don’t put on those extra pounds. Do whatever it takes to maintain your body weight and cut down on anything that contributes to your weight gain. Excessive body weight puts a lot of strain on your joints, thus causing vigorous joint pain. If you are overweight, losing some pounds will also actually help you pick up a good pace during exercise. You can check out our article on beginner exercises for a flat tummy.
To maintain an ideal body weight, make sure you:
- Reduce your screen time and indulge in physical activities
- Follow a healthy diet
- Maximize your hydration
- Go for smaller meals as larger meals build up extra calories
- Fill up more on fruits and vegetables
- Run, jog or walk, whatever suits you, but don’t stay inactive
2. A good balance of exercises using Kinesiology Tapes
TitanTape Kinesiology Tape plays a pivotal role in liberating these joint pains. No matter what exercise you do, low or high impact, applying these flexible and durable strips on the targeted body areas facilitates you with full range of motion, allowing the muscles to exert to their fullest. The kinesiology tape helps you give enhanced performance just providing you with extended support to carry out your exercise regimes.
Make it a rule of thumb to never live on the edge while you exercise. Neither should you overexert yourself with complex physical trainings to an extent that your joints suffer, nor should you be so light on yourself that your exercise. Maintain a good balance of low and high impact exercises that ensure you don’t suffer from joint pains, in the first place and if you are, they help you overcome them.
An amalgam of high and low impact exercises using the TitanTape Kinesiology Tape surely takes away all the pain as these strips are specially designed to inhibit pain, healing your physical injuries and reducing inflammation. This is because when the tape is applied to the body, it causes compression of the area allowing it to alter pain signals to the brain. Thus it reduces pain, fluid retention, stiff muscles and blood clots thus speeding up the healing process.
These stripes are latex free and very gentle on skin. As a result, the muscle spasms and cramping get relieved. They also support the functioning of nerve receptors and protect joints. These tapes are available in four awesome colors for you to choose as per your liking and requirement. You can wear them up to 5 days and move with ease where ever you want. They leave no residue and contribute effectively to the quick healing of your injuries and wounds, thus ensuring a stronger you. Make sure you try your hands on:
- Muscle strengthening light weight lifting
- Flexibility exercises
- Aerobic and cardio exercises
- Stretching exercises
- Low impact exercises like walking, swimming and cycling
3. Go anti-inflammatory in your diet
Joint pains are more likely to occur due to inflammation. While keeping yourself active through low-impact exercises and trainings, it is also very important to make sure what your diet comprises of. You are what you eat and anything that becomes a part of your diet surely has an effect on how you function, Make sure to cut down on inflammation provoking items in your diet and include items that instill a good impact on your joint health. Food items that are alkaline in nature help reduce inflammation.
- Therefore, make sure you feed more on a variety of fruits and vegetables that keep your joints strong. These include ginger, berries, avocado, spinach, apples, dates, kale, papaya and pineapple.
- Apart from this, make sure to include legumes of all kinds in your diet since they are great protein resources and help strengthen your joints.
- Salmon, tuna and sardines are an exceptional diet as a whole when it comes to joint strength. Powerhouses of good proteins and known for their joint strengthening properties, these meat options should be regularly a part of your meal
- Good olive oil is your pick for life! Cut down on any other form of oil that you use because diet made in low saturated fat is what you need
- Make sure to incorporate turmeric into whatever you eat. It is a natural antiseptic and possess healing properties. This anti-inflammatory spice that is known to cure joint swelling and stiffness. Add in turmeric powder in your cooking or take turmeric supplement for its anti-inflammatory properties.
- Food items rich in Vitamin D and Calcium are extremely important for bone health.
- It is important for you to include almonds and other dry fruits and grains into your diet.
4. Watch out for your shoes
The shoes you wear affect your posture and exercise a great deal. No matter what exercise you engage in, but if your shoes are not comfortable and do not provide the cushion required for that particular move, your joints will start aching. The reason is that your heels, your calves, your joints hence your whole body is deeply connected. Any disproportion in the whole scenario will lead to your joints suffering in a very bad manner.
Whether you are going to the gym or choose to work out at home, it doesn’t mean you can get your hands on any kind of shoes you want. Shoes are meant to provide stability, cushioning and comfort. Any common walking shoes will not suffice the workout regime. You have to have a good pair of sneakers to be on the roll as sneakers are laden with shock absorber. They work the best for such exercises thus protecting your joints to the core.
5. Stay on-the-go!
Suffering from some joint pain doesn’t mean you resist your movement and become physically inactive. People mostly fear that it will increase pain and result in further damaging of joints. However, this is just a misconception. No matter what, the body has to move and it should move. Sore joints become stiffer if their movement is hindered. As they say “The show must go on”, therefore you ought to move even if you feel like not moving. Research shows that movement liberates joint pains, reduces stiffness and strengthens the muscles that line the joints.
So, the rule is to keep moving, even a small deal. For that you may engage in exercises or may be small movements that keep you on the go and in whatever you do, use the TitanTape Kinesiology Tape that liberates pain and provides eternal support. If you stop moving fearing pain, a mere joint pain can leave you crippled for life.
6. Warm Up Session
If you are experiencing joint pains, never engage in exercise without a warm up session. A warm up is essential to keep your body going through the whole workout in the best of its spirits and energies. You start with a warm up and then slowly and steadily take your body through all the horizons of workout. This keeps all your muscles relaxed and your joints work smoothly as long as you are working out.
If your muscles are already stiff and your joints paining, you will not be able to give into a productive exercise session. A suggestion in this regard is to engage in warm up using the TitanTape Kinesiology Tape. These strips keep the pain going away and provide your joints the ultimate support they need.
7. Pace up slowly
One major reason of you suffering from joint pains can be setting the wrong pace while exercise. The pace at which you perform a specific exercise matters a lot. Don’t just go and stride on to the highest pace available on a treadmill, in wake of losing those pounds in no time. Or don’t engage in heavy workouts from the start just so that you make a mark. If you do so, joint pains should be no surprise. It is important to set your pace right. Start slow and then slowly pace up.
8. Heat up before workout
Heat is the best medium to treat chronic pains. Make it a habit to heat up your muscles every time you head to work out. This helps your stiff muscles to loosen up and increases blood flow. Swollen and paining joints also recover owing to this heat mechanism. You can either do it by patting your joints and muscles with a wet hot towel or a hot water bottle can also serve the purpose. Another way to heat things up before workout is to incorporate a hot pack in place of the swollen joint.
Heating takes away all the pain and soothes the joints, loosening them to give a better performance during workout.
9. Mind your posture
Posture has to do a lot with exercise. Working out with the wrong posture will take away from the whole benefit of that very movement, thus giving you joint pains. Make sure whatever movement you do, you do it right. If the posture is not right, you may strain your joints with excessive weight – the weight of your own body, which your joints will not be able to carry.
Joint pains during exercises need to be dealt right. Otherwise, they can affect your functioning adversely, mar you will and the ability to work out. Follow the above mentioned ways to protect your joints and excel on workout front without any BODY ACHE!