Joint pain is a common problem among athletes as well as those who exercise occasionally. Bursitis, tendinitis and arthritis are among a few of the reasons you might experience joint pain at one time or another. The joints of the shoulders, elbows and knees are often the most problematic. If joint pain is affecting your day-to-day activities, you can improve and maintain joint health.
Step 1
Warm up with five to 10 minutes of cardiovascular exercise before all strength-training workouts.
Step 2
Move joints through full range of motion, using light weights at the beginning of every strength training workout. Vary your sets, repetitions and weight during each training session.
Step 3
Use proper form when lifting heavy weights. Move through a full range of motion during strength training exercise.
Step 4
Eat foods low in saturated fats and calories. Eat a variety of fruits, vegetables and whole grains. A healthy diet ensures optimal joint health, so be sure to eat a variety of healthy foods.
Step 5
Locate an acupuncturist for treatment if you suffer from joint pain. Make sure the acupuncturist that you select is certified and licensed in your state to practice and provide treatment.
Step 6
Take supplements, such as glucosamine or fish oil, to improve joint health.
Tips and Warnings
- A diet high in saturated fat can increase inflammatory response and contribute to the inflammation of joints and tissues. According to Beth Reardon, R.D., at Duke University, omega 3-fatty acids, such as those found in fish oils, are natural anti-inflammatories.
- If joint pain persists for more than two to three weeks, seek the help of your health care provider.
References
- "Arnheim's Principles of Athletic Training, 12th edition;" William Prentice; 2008
- Arthritis Foundation
