Losing weight can relieve joint pain, but to get the ball rolling there are a few exercises that can help.
Painful knees, aching hips, throbbing elbows—wherever it is affecting you, joint pain is no fun. Unfortunately, this is a common problem for many people who struggle with obesity.
Excess weight puts a lot of pressure on the joints, often causing inflammation and joint damage to develop over time. By some estimates, as many as 58 percent of obese individuals have joint pain, compared to about 40 percent of those at a healthy weight level. Joint pain makes mobility difficult, sometimes causing serious discomfort during even simple tasks. Things like walking, writing and taking care of your home can become bothersome, let alone attempts at personal fitness.
Losing weight can reduce joint pain by taking pressure off the joints and reducing inflammation in the body, but exercise is an integral component of weight loss. Though this can seem like a catch-22 for those with joint pain who are trying to lose weight, there are some forms of exercise that can relieve joint pain and help you lose weight in the process.
Here are a few exercises that are good for joint pain:
- Swimming: Your body is lighter in the water, so you can engage in a lot of the same movements you would on land without as much pain. Try swimming laps, or head over to the shallow end of the pool and try activities like basic stretches, lunges and arm circles.
- Resistance exercise: This is a simple type of exercise to do in the comfort of your own home. Use resistance bands to lift one leg at a time while sitting on the floor or on the couch. Stand in place in the middle of the resistance band and use the handles to do bicep curls.
- Stretches: Moving your arms and legs through choreographed, careful movements can improve your range of motion and reduce joint pain. Standing or sitting, carefully raise your hands over your head, bend your knees to bring your legs to your chest or bend at your waist and reach your hands for your toes.
Exercise builds muscle strength, and stronger muscles around your joints can reduce pressure and pain. Once your weight loss surgeon clears you to start exercising after bariatric surgery, try engaging in these simple activities. Don’t push yourself too far too quick. To build strength, get fit and reduce joint pain make sure to start out slowly.