Exercise is an important component of dealing with joint pain. Establishing a regular exercise routine is an important step in helping alleviate common joint pain. The best way to start a workout routine is to start slow and work your way up; choose goals that are obtainable and within your reach. For people with joint discomfort, there are three types of exercises that are most beneficial.

Flexibility (Stretching, Range of Motion) Exercises:

This should be the start of your workout routine. Gentle stretching exercises should be done every day and should be done before working out. Stretching exercises can help reduce morning joint stiffness and will help prepare the body for more strenuous exercise. A good range-of-motion routine will incorporate all the major joint and muscles. Once you feel comfortable with the initial stages of your stretching routine, increase the length. A good stretching routine should take 15 minutes or longer.

Strengthening Exercises:

Once you feel comfortable with your stretching routine, it is time to incorporate a strengthening program. Strengthening programs are important because they build muscle mass which can help absorb shock and protect your body from injuries.

The best type of strengthening exercises for people with knee and hip pain are isometric exercises. Isometric exercise is when you push against an object that does not move for resistance. This type of strengthening program involves tightening a particular muscle and holding it for a brief amount of time. This type of strengthening exercise is great for people with knee and hip pain because the joint angle does not move. Here is a good example of an isometric exercise: Sit down and put your legs straight out in front of you and simply tighten your quadriceps and hold for 10 seconds.

Strengthening exercises should be done once every other day, after you have warmed up with your stretching routine. Find more isometric exercises at Personal trainer on the net.

Cardiovascular (Aerobic) Exercise:

Cardiovascular training can be difficult to incorporate into your workout routine. People with joint pain often have a hard time picking a particular exercise that does not irritate or bother their joints. People with knee and hip pain should look for exercises that are low impact and of moderate intensity. Activities such as water aerobics, Yoga and Pilates are great for people with joint discomfort because these types of workout programs can be modified to fit individual needs.

Remember, if this is your first time starting an aerobic exercise program, start slow. Begin at just five minutes a day, four times a week and work your way up. An ideal aerobic workout plan would last between 30-60 minutes and be done 5-6 days a week.

If you have tried exercising before and were unsuccessful, try something different. Find an activity that you enjoy doing, whether it’s running, dancing or biking. Any activity that incorporates the major muscle group in rhythmic continuous motion will benefit you. If you still need an extra push to keep yourself motivated try working out with a friend. Often, having a friend by your side is a great way to keep yourself motivated.

If you are suffering from joint pain/discomfort, consulting a health care provider is the best way to determine what type of exercise plan is best for you. As with any workout routine start slow and keep it fun.

Sources: Arthritis Foundation, “Exercise and Arthritis”; PT on the net