If you suffer with joint pain, you may think that exercise will make your pain worse. Physical therapy exercises, however, can actually help to relieve joint pain by strengthening the muscles surrounding the joint and improving joint function and mobility.
Physical therapy can be both a beneficial and cost-effective way to treat many orthopedic (musculoskeletal) conditions. It can reduce your need for medication now and surgery in the future.
Physical therapists are experts in the way the body moves and how it responds to injury, so they are equipped to create a customized physical therapy program that is designed for your specific needs – and without the risk of further injury. It often includes an exercise plan and other treatment modalities such as hot and cold therapy, strengthening techniques, and therapeutic stretches.
Joint-Friendly Exercises
The following are a few standard exercises that can help to reduce joint pain, but be sure to seek professional advice from a physical therapist before starting any exercise program.
Isometric Lunges
Isometric exercises, which are about holding a position rather than moving through an exercise, can help to strengthen a joint rather than aggravate it with excessive movement.
With your hands on your hips, stand tall with your shoulders back and core (stomach-area) muscles engaged. With one leg, take a large step backward to land on the ball of your foot. While bending your knees, slowly lower your torso vertically downward and toward the floor, without going so low that it causes pain in your knees.
Once you have reached a comfortable depth, hold for 30 seconds, or as long as you can without feeling knee pain. Slowly move your back leg back to a standing position. Repeat with the other leg. Aim to do 10 repetitions on each side while alternating sides.
90/90 Hip Stretch
This exercise can help to improve your range of motion in the hips.
Sit on the floor with your knees bent upward and heels on the floor in front of you. Place your hands on the floor behind your hips for balance. Slowly drop both knees to one side of your body, letting your torso rotate in the direction of your bent knees. Stop when both knees are as close to the floor as is comfortable.
Hold the position for a few seconds, and then repeat in the opposite direction. Aim to do 10 repetitions on each side while alternating sides.
Dumbbell Farmer’s Walk
This is a simple exercise that can strengthen joints throughout the body while limiting any impact on them.
Stand tall with your shoulders back, your core muscles engaged, and your hands down by your sides while holding a dumbbell (hand weight) in each hand. Keep your palms facing inward toward your body. Walk forward slowly for 30 seconds while imagining there is a string connected to the top of your head that is pulling you toward the ceiling.
If you do not have any balance issues, walk backward for 30 seconds as well. Rest for 30 seconds, and then repeat.
Physical Therapy for Joint Pain in Clinton Township, MI
At Movement Orthopedics, our skilled, licensed physical therapists are on hand to treat your joint pain. We offer physical therapy services, including therapeutic exercises and manual therapy, right here in our office.
To find out more about our physical therapy and orthopedic medical services, call us today at (586) 488-2440 or you can fill out our convenient appointment request form online now. We look forward to seeing you here.
