If you’ve searched online for ‘how to improve joint health,’ you’re probably already suffering some level of pain. Many people understand the importance of stretching and exercising to improve muscle strength.

However, few know that you can improve joint health too. Joint health is important for flexibility and movement. Your joints absorb shock as you move, protect your bones, and help to maintain stability and balance.

Below, we discuss exercises to help keep your joints healthy and strong.

Can Exercise Strengthen Your Joints?

There are several ways that exercise can help improve the health of your joints. Exercise helps to:

• Increase bone density
• Build muscle strength in the muscles supporting the joint
• Improve flexibility
• Promote circulation, thus improving the supply of oxygen and nutrients to the cartilage in the joints
• Improve the release of synovial fluid, thus reducing friction and minimizing wear and tear of the joint
• Reduce inflammation in the joints
• Stimulate the production of proteins that are important for the repair and growth of cartilage.

How to Strengthen Joints

Below are five exercises that are a great place to start when searching for ‘how to improve joint health’.

1. Resistance training

Also referred to as strength training or weight lifting, this form of exercise is important for building muscle strength and improving the function of the joints. These exercises are also effective for easing pain.

Contrary to popular belief, strength training doesn’t have to involve lifting weights in the gym. It can include bodyweight movements such as squats, push-ups, and lunges. You can do these exercises anywhere and incorporate them into your daily routine.

2. Yoga

Yoga is not only great for improving flexibility but also for improving functional mobility and strength in the joints. You should start slow and build up to more intense poses. Poses such as warrior 2, downward dog, and bridge pose are highly effective for joint strengthening. Yoga is also a great way to restore balance and improve posture.

3. Low-impact aerobics

This includes activities such as cycling and walking. These exercises are not only great for improving cardiovascular fitness but also for strengthening the joints. They are also great for weight management, which helps to reduce the strain on the joints.

Cycling in particular is a great way to rehabilitate joints and improve their range of motion. This is because it has a lower impact than walking or running.

4. Exercising in water

Exercising in water helps to lower the impact on the joints. Activities such as swimming and water aerobics are effective for strengthening the joints without placing a lot of impact on them. The water’s buoyancy provides support to the joints and therefore reduces the risk of injury. These exercises are also great for cardiovascular fitness and weight management.

5. Pilates

Pilates offers an effective way to strengthen muscles and improve mobility and flexibility. These workouts are focused on improving core strength, whole body stability, and flexibility. The workouts are gentle on the joints as they do not involve jumping.

Many of the movements are performed while lying down or while on all fours. They therefore strengthen the muscles without causing stress. These workouts are effective for strengthening the hips, knees, and shoulders.

Schedule a Consultation with an Orthopedic Surgeon Bellevue Trusts

Is knee pain interfering with your day-to-day activities? Get in touch with us, Chris Boone, M.D., and schedule an appointment with a trusted and highly skilled orthopedic surgeon.

Our knee pain services are designed to help patients live a fuller and pain-free life. Contact us now to begin your journey to healing.