Must-do physical therapy exercise for better joints and muscles
If you experience joint and muscular discomfort, you might believe that any therapy or activity will worsen your condition. Physiotherapy for joints and muscles can strengthen the muscles around the joints and can help relieve joint and muscle discomfort. This increases function and mobility, enabling you to lead a pain-free, healthy life. Musculoskeletal disorders can be effectively and affordably treated with physical therapy.
Physiotherapy for joints and muscles can adjust the body and comprehend how it functions and reacts to injuries. Each plan is made specifically for the patient to address their needs, lowering the likelihood of further discomfort and injury. Wondering how can physiotherapists help you with joint pains? Well, keep reading this blog to find it out.
Exercises of physiotherapy for joints and muscles
Your joints are supported and stabilized by strong muscles and bones. You can develop muscles that protect and maintain the mobility of your joints by including strength training exercises in your daily regimen. Your core-strengthening workouts should target your stomach, back, and chest muscles; a strong core can assist in minimizing balance issues, falls, and other mishaps that could result in a joint injury. Walking or running are weight-bearing exercises that can help you keep your bones strong.
Bridge
The bridge is a fantastic exercise for mobilizing the lower back. To perform these specific joint and muscle exercises, your physio will tell you to lie on your back with knees twisted and feet hip-width separate on the floor. Next, inhale deeply and exhale while lifting your hips off the ground. Continue doing this until your hips, knees, and shoulders are all in a straight line. Slowly bring your hips to the floor as you inhale once again. Do it nine to twelve times.
Leg stretches
It’s typical for your hamstrings, which are located in the back of your legs, to become extremely tight, especially for runners. Walking or running becomes unpleasant at this point, and your back and other muscles may also become strained.
Now lay on your back with your legs elevated and both feet firmly planted on the ground to perform this easy workout. Place a towel beneath the ball of one foot, slowly straighten your knee, and then pull the towel back. You should hold the stretch for up to 20 or 30 seconds and then perform it again on each leg. You will feel a little stretch down the back of the leg.
Isometric lunges
In these joint and muscle exercises, maintaining one position is more important than moving around. Instead of aggravating the joint by moving excessively, it is intended to strengthen it. Now put your hands on your hips and stand straight, using your back, shoulders, and core muscles. Step back with one leg and land on the ball of the foot. Slowly drop the torso vertically downward towards the floor while bending the knees. If you begin to experience knee pain, stop going any lower.
Hold that position for 30 seconds, or until any discomfort appears, after you’ve gotten as deep as you can go without feeling any pain. Then, steadily raise your back leg until you are standing once more. The other leg, and repeat. Ten repetitions of each of these lunges should be done on each leg.
Weight training
It keeps your muscles strong and permits stable joints. It’s essential to lift weights with good form, and for joint safety, start with light loads and do more repetitions. You should book an appointment for physiotherapy in Calgary before beginning a weight training programme to create the ideal one.
Cycling
Cycling is a terrific, easy-on-the-joints kind of aerobic exercise. However, there is a chance of falling, so choosing the proper bike for your frame is critical. All these bikes have good stability and handling, so we advise considering comfort bikes (cruisers), recumbent bikes, mountain bikes, or hybrid bikes.
Pilates
With its emphasis on muscular control and strength, Pilates provides a low-impact workout that could relieve stress on your hips and other joints. Pilates can be beneficial for controlling pain and coping with symptoms. Physios advise to take Pilates classes at their own pace and ask the instructor if any adaptations are available.
Additionally helpful for improving balance and preventing falls are balancing exercises like walking backwards or standing on one foot. Be mindful that you might need to adjust some positions to decrease joint stress and incorporate props to aid your balance.
Tips to keep your joints intact
Maintain your weight
Your weight-bearing joints, like your ankles, knees, hips, and back, are under additional stress when you are overweight. In addition, your weight-bearing joints are subjected to an additional four pounds of pressure for every pound of excess weight you carry. You can lessen the strain on your joints and lower your chance of developing joint damage by obtaining and maintaining a healthy weight.
Have correct posture
Maintaining proper posture can prevent additional strain on your joints and lower your risk of injuring the nearby muscles. You can prevent painful injuries or joint damage by paying attention to your posture when engaging in repetitive motions, sitting, and standing — and by being extra cautious if you carry or lift heavy objects.
Have healthy diet
Healthy eating may help you reduce extra weight and enhance the health of your joints. Consuming lean proteins can assist in developing powerful muscles. Eating foods rich in calcium and vitamin D, such as dairy products and other fortified meals, can help you maintain healthy bones. Omega-3 fatty acids, including salmon and mackerel, are found in fish and can help lessen joint inflammation. Inflammation may be decreased by other foods like tomatoes, olive oil, green leafy vegetables, berries, and nuts.
Do some physical activity
Maintaining an active lifestyle might help your joints feel less stiff. You should move around a lot throughout the day and spend only a little time in one place. Stretching, swimming, cycling, strength training, and other low-impact joint and muscle exercises can all help keep your joints flexible and may even help you lose a few extra pounds. You should always take it gradually at first and use the appropriate safety gear, if necessary when exercising to protect your joints.
Conclusion
Always speak with your physiotherapist before beginning a new workout regimen. Everyone may need to be a better candidate for dynamic joint and muscle exercises, especially if they have had a joint replacement or have previously been injured.