One of the most common health issues in seniors is joint pains and aches. With every movement, you can feel the stress on your joints, but just like a rusty hinge, joints can be “lubricated” too. Since we’re not made of metal, our lubrication is done through stretches and exercising. This article will provide you with an array of information about joint pains and the exercises that help ease them.
What are Joints?
Joints are the places where our bones connect. They provide physical support and provide our body with a range of motions. Any damage to the joints, from force-related to infection-related, may hinder our ability to move, and is often accompanied by pain. Joint pains are quite common; with about a third of the population suffer from one form of it or another. The most common pains are in the knees, shoulders, and the thighs. The older we get, the more likely it is that we’ll suffer from joint pains.
What are Joint Pains?
Joint pains can be weak or strong, and can be acute - lasting from one to two weeks, or chronic – lasting for several months. Whether it’s a strong pain or a weak one, it lowers our quality of life and must be treated. Treatment can be done by taking medication, through alternative medicine, or by performing simple, daily exercises.
By exercising the muscles around the joints, you can strengthen them, thus improving your control over those joints. This will also help reduce joint-related pains.
As mentioned before, knee pains are the most common of all joint pains. They become noticeable when going up a flight of stairs, which is when the pressure on the knee is quadrupled. In severe joint pains, even walking becomes a painful experience.
This exercise will help you strengthen your inner thighs and improve the support to the knees.
From Sitting to Standing
This exercise will help you when transitioning between sitting and standing, making it easier to straighten your knees.
Thigh Joint Pains
The largest joint in the human body, the thigh joint supports most of the body weight and is a key component in maintaining one’s balance. Since these joints are critical for walking, any pain there can debilitate a person. Chronic pains in this region become more common with age.
A simple exercise you can perform every morning, which loosens the thigh joint. This makes it easier to move these joints throughout the day.
Classic Leg Lift
If you have pain on one side, lay down on the opposite side. This can be done on the carpet or on a yoga mat.
Shoulder Joint Pains
Another common joint pain is shoulder pain, which is most common in people who perform repetitive movements with their shoulders, of those who spend long hours at a desk, or in front of a computer.
You will need a fitness elastic band for this exercise. This type of exercise is a great way to strengthen your shoulder muscles, as well as improve their elasticity and range of motion.
It’s recommended to perform this exercise in different variation and to different directions, as shown in the images below.
Wrist pains can be the result of inflammations or repetitive actions such as typing on a computer, or even using kitchen utensils. These pains can appear as weakness in the palm, making it difficult to perform everyday tasks, like opening a jar.
Do these exercises whenever your palm feels weak, sore, or stiff.
The elbow plays a vital role in the arm’s movement. Repetitive motions that can lead to pain in the elbow could be playing tennis, washing windows, or even working with a screwdriver. These stretches should be performed 3 times a day, assuming they don’t hurt, or add to existing pain.
Stretch and Straighten