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Pain-relief Exercises

Feb 9, 2011 | By Matthew Schirm
Pain-relief Exercises
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Participating in a well-rounded exercise program can help relieve most forms of acute or chronic pain. Include exercises that improve your general cardiovascular and muscular health along with stretching and strengthening exercises that target the painful area or areas of your body. Consult with your doctor before starting an exercise program, however, to determine the most appropriate treatment plan for your particular condition or injury.

Low-impact Exercises for Arthritis

Arthritis causes pain in your joints as the cartilage between the adjoining bones wears down, resulting in the bones rubbing together. Your hands, hips, knees and lower back are among the most commonly affected areas. Perform low-impact aerobic exercises such as biking, swimming and walking. Do full-body stretching and strengthening exercises regularly to help ease arthritis pain. Include stretches for the abdomen, forearms, hamstrings, lower back and quadriceps. Perform low-intensity resistance exercises such as ball squeezes, lunges, squats, step-ups and wrist curls.

Aerobics and Stretches for Fibromyalgia

Fibromyalgia is a condition characterized by widespread pain in the muscles throughout your body. Although the exact cause of fibromyalgia is unknown, factors such as genetics, infections and emotional and/or physical trauma may play a role, according to MayoClinic.com. Performing aerobic exercises such as cycling, swimming, walking and water aerobics on a regular basis may help relieve the discomfort associated with fibromyalgia. Stretching the affected muscles gently may also help control the pain. For example, if you feel pain within the front of your thighs, flex one knee at a time toward your buttocks from a side-lying or standing position to stretch your quadriceps.

Flexing Exercises for Muscle Strains

A muscle strain occurs when one of your musculotendinous units stretches beyond its customary limits, causing damage that results in pain around the same area. Performing exercises to restore flexibility and strength to the injured muscle is an essential element of the rehabilitation process for a muscle strain. The hamstrings are particularly susceptible to strains, especially if you're an athlete, because they lengthen forcefully when you run or sprint. Flex your torso toward your feet with your legs extended to stretch the hamstrings. Perform leg curls on a weight machine to strengthen the hamstrings after suffering a strain.

Strengthening Exercises for Tendinitis

Tendinitis refers to inflammation of any of your body's tendons -- the connective tissues that connect your muscles to your bones. The condition causes pain within and near your joints -- most commonly the ankles, elbows, shoulders and wrists, according to MayoClinic.com. Performing stretching and strengthening exercises involving the affected musculotendinous unit or units may help decrease the pain. If you develop tendinitis in your shoulders, for example, extend your arms behind your back with your hands together to stretch the front of your shoulders; pull one arm at a time across your chest to stretch the middle and back of your shoulders. Also perform push-ups, shoulder presses and straight-arm raises regularly to strengthen your shoulders.

References

Article reviewed by Leah Ann Crussell Last updated on: Feb 9, 2011

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