Shamanism4Today: Joint Pain and Exercise

After dropping the kids off at school this morning I headed for the gym for 30 minutes of cardio followed by 30 minutes of pumping iron. At my age I'm not trying to get a beach body; I just want to preserve the muscle mass that I have. However, it got me thinking about exercise and pain . . . I'm not in the "no pain, no gain" camp. My philosophy has always been, if it hurts, then don't do it. Call me a whimp but I got my fill of pain in high school sports and that was a long, long time ago.

I have noticed that people with joint pain often avoid exercise. Did you know, however, that exercise can acually help those who suffer from joint pain? Harvard Health Publications reported that:

” … limiting your movements can weaken muscles, compounding joint trouble, and affect your posture, setting off a cascade of further problems. And while pain relievers and cold or hot packs may offer quick relief, fixes like these are merely temporary.

“The right set of exercises can be a long-lasting way to tame ankle, knee, hip, or shoulder pain. Practiced regularly, joint pain relief workouts might permit you to postpone—or even avoid—surgery on a problem joint that has been worsening for years by strengthening key supportive muscles and restoring flexibility.” (1)

One study demonstrated that people with rheumatoid arthritis improved their function by up to 30 percent and strength by 120 percent after doing weight training exercises for 24 weeks. (2) A 30 percent increase in function means that that participants in the study were able to move better after about six months of exercise.

Another study conducted at the Feinberg School of Medicine at Northwestern University indicated that over 40 percent of men and 56 percent of women with knee osteoarthritis (OA) were inactive. They do not engage in even one 10-minute period of moderate-to-vigorous activity all week. Surprisingly the authors of this study concluded that, "Despite substantial health benefits from physical activity, adults with knee OA were particularly inactive based on objective accelerometry monitoring. The proportions of men and women who met public health physical activity guidelines were substantially less than those previously reported based on self-reported activity in arthritis populations. These findings support intensified public health efforts to increase physical activity levels among people with knee OA." (3)

I suggest incorporating weight training, high-intensity cardio, stretching, and core work (work those abs . . . it will reduce back pain) into your routine at least three to four times a week. If you have osteoarthritis in your knee then incorporate exercises that strengthen the quadriceps muscle found at the front of the thigh. In addition, instead of running or other high-impact exercise, opt for non-weight-bearing exercises like swimming and bicycling, my two favorite cardio exercises.

If you experience pain lasting longer than one hour in your joints after exercising then you might consider a visit to a physical therapist or a personal trainer.

I try to avoid anti-inflammatory drugs like analgesics and non-steroidal anti-inflammatories (NSAIDs) to alleviate joint pain. Popping too many of these pills may lead to serious side effects including kidney and/or liver damage. Here are a few natural pain relievers:

Astaxanthin – An anti-inflammatory antioxidant that affects a wide range of inflammation mediators,
Boswellia (boswellin or “Indian frankincense”) – This Indian herb helps maintain a steady blood flow to the joints to promote flexibility and strength in joint tissues.
Eggshell membrane – Contains elastin and collagen, proteins that promote cartilage health and connective tissue strength and elasticity. It also has growth factor-B, a protein that supports tissue rejuvenation, along with other amino acids and structural components that support the stability and flexibility of your joints.
Hyaluronic acid (HA) – Is a key component of cartilage. It works by moving nutrients into the cells and moving waste out. It also helps with water retention for your cells.
Omega-3 fats – Help reduce inflammation. I like high-quality krill oil.
Turmeric – The anti-inflammatory effects of curcumin, the pigment that gives turmeric its yellow color, has been found to be as effective as ibuprofen for relieving knee osteoarthritis pain.
Vitamin D – Cartilage loss in the knees is associated with low vitamin D levels