5 Ways to Strengthen Your Joints
Exercises, such as strength training and swimming, can help improve joint health and function.
Most of us are well aware of the muscle-strengthening benefits of exercise. But did you know that exercise can strengthen your joints too?
Strong and healthy joints are important as they allow for movement and flexibility. They also help your body absorb shock, maintain balance and stability, and protect your bones and other tissues from damage.
By engaging in various types of exercise, such as walking, weightlifting, or swimming, you can help keep your joints strong and healthy and improve your overall quality of life.
You can strengthen your joints by engaging in various types of exercise as well as maintaining a healthy diet and weight. These practices can significantly improve your overall mobility and help reduce your risk of injuries.
Exercise can help make your joints stronger by:
- increasing bone density
- improving flexibility
- building muscle strength
- promoting circulation (which delivers important nutrients and oxygen to cartilage)
- releasing joint lubricant (synovial fluid) which reduces friction and minimizes wear and tear
- stimulating the production of proteins to promote the growth and repair of cartilage
- reducing inflammation
Why is joint strengthening important?
Joint strengthening is important for several reasons:
- Reduces the risk of injury: Stronger joints are better able to withstand stress and pressure, which can help reduce the risk of injury.
- Improves joint function: Stronger joints can help improve joint function, making it easier to perform everyday activities like walking, standing, and lifting.
- Prevents joint degeneration: Strengthening the muscles around your joints can help reduce the load on the joint itself, which can help slow down or prevent joint degeneration.
- Enhances athletic performance: In addition to reducing the risk of injury, stronger joints can also improve athletic performance.
Several studies show that exercise helps decrease pain and improve joint motion for people with hip and knee osteoarthritis (OA). One review of 96 articles showed how physical activity and exercise often result in better outcomes than medications, injections, and surgery.
The best exercises for strengthening joints are those that help improve muscle strength, flexibility, and range of motion.
Strength training
Research shows that strength training (resistance training or weightlifting) is an effective intervention for easing pain, restoring muscle strength, and improving physical function among people with knee osteoarthritis.
Joint-strengthening exercises may include squats, lunges, push-ups, and shoulder presses.
Low impact aerobics
Low impact aerobics, such as walking or cycling, can help improve cardiovascular fitness and strengthen the joints without causing too much stress. Evidence suggests that cycling, in particular, is one of the most effective rehabilitation methods to recover joint range of motion with less weight load.
Yoga
Research shows that yoga improves muscular strength, flexibility, and functional mobility in people with knee osteoarthritis.
Yoga poses, such as Downward Dog, Warrior II, Bridge Pose, and Tree Pose, are effective for strengthening the joints.
Pilates
Pilates is a low impact exercise focusing on core strength, stability, and flexibility. The exercises are designed to be gentle on the joints, reducing their stress and impact. Pilates can be particularly effective for strengthening the joints in your knees, hips, and shoulders.
Water exercises
Water exercises, such as water aerobics or swimming, are excellent ways to strengthen your joints with very little impact. The buoyancy of the water can help support your joints and reduce the risk of injury.
Research shows that regular swimming exercises can improve muscle strength and reduce joint pain and stiffness in middle-aged and older adults with osteoarthritis.