Joint pain is common, especially among mature women. But just because it’s common, doesn’t mean that we have to sit back and let it cause us misery.
“When joint pain starts, we need to focus on why they are happening and how we can look after them which doesn’t always mean you need to stop exercising. It only means that you need to change it up for a while,” explains Selvan Naicker, brand manager for JointEze®.
Here are 8 solutions to help you manage your joint pain:
1. Swimming or Water Aerobics
When it comes to joint pain, water is your best friend. Water’s buoyancy reduces the impact on joints while still offering resistance to help strengthen muscles. Gentle swimming strokes or even water walking are perfect options. If you want a more structured approach, water aerobics classes are a fantastic low-impact way to get moving.
2. Walking
Walking is one of the easiest and most accessible low-impact exercises. It helps keep your joints flexible while also boosting your cardiovascular health. Start with short walks on flat terrain and gradually increase your distance and time as your joints allow. There is no rush—take it at your own pace.
3. Cycling
Cycling, especially on a stationary bike, is a brilliant way to get your heart pumping without stressing your joints. Start with short sessions, and make sure to adjust your bike seat for comfort and proper alignment. You’ll be building strength without the added strain.
4. Yoga or Tai Chi
Yoga and Tai Chi are all about balance, controlled movements, and gentle stretching—exactly what your joints need! Both practices help improve flexibility and reduce stiffness. Start with beginner classes or videos, focusing on poses that feel good for your body and avoid anything that causes discomfort.
5. Strength Training
Strength training is key to supporting joint health, as stronger muscles help stabilise your joints and ease pain. Resistance bands or light weights are great for this. Focus on low-resistance exercises like leg lifts, wall squats, or seated moves, keeping your movements slow and controlled for the best results.
6. Stretching
Don’t underestimate the power of regular stretching! It helps maintain flexibility and range of motion, which is essential for healthy joints. Incorporate gentle stretches into your daily routine, especially around those troublesome joints. Hold each stretch for 20-30 seconds, and remember—no bouncing!
7. Pilates
Pilates is all about building that core strength, improving your alignment, and boosting your flexibility—all the things that keep your joints happy and supported. It’s also brilliant for posture and balance, which can really help take the pressure off your joints over time.
8. Range-of-Motion Exercises
These exercises are the unsung heroes of joint health! Range-of-motion moves help keep your joints flexible and mobile, reducing stiffness and helping you move more freely—especially if you deal with joint pain or arthritis. Incorporate simple movements like bending, straightening, and rotating your joints into your daily routine to keep everything limber and functioning well.
Tips for joint-friendly exercising:
Warm up first: Always prep your joints and muscles before jumping into exercise.
Listen to your body: If something doesn’t feel right or causes pain, pause and modify the move.
Stay consistent: Low-impact exercises done regularly can make all the difference in keeping your joints healthy for the long haul.
By weaving these exercises into your routine, you’ll keep your joints feeling flexible, strong, and ready for whatever life throws your way!
If your joint pain gets worse, consult your doctor.
First published: Women and Home
Compiled by: Marian Volkwyn
Also see: The secret to a balanced body and mind: Why pilates is worth a try
