Joint pain is extremely common in older adults, but that doesn’t mean you just need to accept the inevitable and wait for your joints to start acting up. As any CrossFit enthusiast will tell you, there are a number of exercises you can do to help reduce joint pain, increase joint stability and prevent future injuries. In today’s blog, we take a closer look at a few exercises that can help you alleviate joint pain and prevent injuries.
Preventing Joint Pain
Here’s a look at some of our favorite exercises for improving joint stability and reducing your risk of arthritis or other joint injuries.
1. Bird Dogs – Named for the way a hunting dog signals birds to its companion, bird dog exercises help to improve your core muscles as you move your arms and legs. For this exercise, you’ll start on your hands and knees with a flat back. Extend your left arm out in front of you while also extending your right leg at the same time. Hold the position for a couple seconds, then bring you arm and leg back down and repeat with the other limbs, alternating until you’ve done 10 on each side.
2. Dumbbell Rows – Dumbbell rows will help develop muscle groups in your arms that help to decelerate movements, like if you throw a pitch in baseball or are lifting a heavy object. If you perform the exercise while standing in a split stance (one leg about 2-3 feet behind the other), you’ll also challenge your hips to work to stabilize the area. Place the dumbbell on the floor near your lead leg, then reach down and grab it, maintaining an athletic stance (not just bending at the waist). Slowly pull the dumbbell up towards your chest, then control the weight as you extend your arm downwards. Do 8-10 reps on each arm, with your left leg back when you’re working your left arm, and vice versa for your right arm.
3. Isometric Pushup – This exercise will help to challenge your core and your shoulder muscles. Begin in an elevated plank position with your hands directly under your elbows. Slowly bend your elbows, lowering your whole body towards the floor, but stop when your nose is a couple inches off the ground. Hold this straight position for 15 seconds, and repeat for 6-10 reps.
4. Wall Sit – A final exercise to help develop your core and your joint stability is the wall sit. A simple exercise that can be achieved wherever there is a wall, the wall sit develops leg strength and helps build muscle endurance. Begin with your back up against a wall with your feet about shoulder-width apart. Move your feet about two feet from the wall and tighten your core muscles as you slowly slide down the wall until your quadriceps muscles are parrellel with the floor. If you’re doing this correctly, your knees should be above your ankles. Hold this position for 30-40 seconds, then shake out your legs and repeat for 6-10 sets.
For exercises that target specific joints, or for help with your foot and ankle pain, reach out to Dr. Silverman and the team at Silverman Ankle & Foot today.