Exercise For Musculoskeletal Problems

More than one in four Americans has some type of musculoskeletal impairment, according to the American Academy of Orthopedic Surgeons. That can include injuries to the bones, joints, tendons, ligaments or muscles and diseases such as arthritis or osteoporosis. Due to chronic pain and discomfort, many people avoid physical activity and exercise. However, exercise may actually reduce symptoms and help alleviate the problem.

Cardiovascular Exercise

The exact recommendations for cardiovascular exercise for people with musculoskeletal problems is not known. It is individual to the person based on his condition and pain level. To improve health, the American College of Sports Medicine recommends performing cardio three to five days each week. Intensity will depend on your pain level. If you can, exercise at a moderate to high intensity. Lower the intensity if necessary. Start with as little as five to 10 minutes of cardio. Gradually increase this to 20 to 30 minutes.

Resistance Training

ACSM recommends resistance training exercises be performed two to three days each week. Choose one exercise for each major muscle group and perform one set of 10 to 15 repetitions. Your own body weight, machines, free weights or bands may be used. Start with less resistance than you think you need. Slowly increase the resistance to tolerance. Make sure that you take at least one day off between resistance training sessions to allow muscles to recover.

Flexibility Training

Flexibility training, or stretching, can increase your range of motion and help alleviate pain from musculoskeletal problems. Stretching can be done at the end of every workout. Perform at least one stretch for each major muscle group and hold stretches for 15 to 30 seconds. Stretch to the point of slight pulling or discomfort in the muscle. Stretching should not be painful and do not bounce during stretches, but hold steady.

Considerations

If you experience musculoskeletal problems and want to begin exercising, speak with your physician first. There may be certain activities or exercises that you need to avoid. Your doctor may advise that you work with a physical therapist or certified fitness professional to ensure safety. If any exercise or activity increases your pain, stop immediately. Always listen to your body and adjust your exercise accordingly.