Joint injuries are common and tend to lead to feelings of stiffness and loss of range of motion. Tight joints can be irritating to deal with and may also lead one to experience pain or discomfort during everyday activities. Injuries to the joint can occur for any number of reasons including sports injuries, car accidents, arthritis or even the natural aging process. Recovering range of motion may be accomplished through the following 5 practices. 

Yoga

Stretching the joint through yoga flow classes can improve the range of motion while strengthening the joint to prevent further injury. Yoga combines movement and meditation with strength and flexibility exercises to stabilize the mind and support the body. 

Yoga can be practiced at home or in a studio, following the instructions of a certified yogi. There are different levels of yoga classes for all walks of life. It is essential that you always listen to your body while stretching and push yourself to the point of “ooh” but never “ow.” With time and practice, yoga can add flexibility to the joints, increasing range of motion after an injury. 

*If you can handle the heat, hot yoga (practicing yoga in a room over 100 degrees) may be a good option for stiff joints. The heat can help loosen the joints and ease the body into deeper stretches while relieving pain.

Water Aerobics

For joints that are too painful to engage in traditional stretching with, water therapy is a reliable option that is easy on the joints. The water’s buoyancy supports the weight of the body, relieving joint pain and making them easier to exercise. 

Many YMCAs and community pools have classes designed for those who suffer from joint pain. They offer group sessions that ease the body through stretches and aerobics to loosen the joints and facilitate movement. 

*Similarly to hot yoga, practicing water therapy in a heated pool can help relax the joints and alleviate pain. 

Hot and Cold Compress Therapy

Compresses are great options for temporary relief of joint pain. Heat relaxes the muscles and improves circulation while ice reduces swelling. While compresses will not increase range of motion by themselves, they can make it easier to practice exercises due to its effects of symptom relief. 

Anti-inflammatories

Non-steroidal anti-inflammatory drugs (NSAID) can be purchased over-the-counter to relieve the inflammation that may be causing joint pain. Similarly to compresses, anti-inflammatory medications will not result in an increased range of motion, but they can make exercising more comfortable. 

Physical Therapist

Not sure where to start when it comes to relieving your joint pain? Employing the help of a physical or sports therapist may be the way to go. These specialists can get to the root of your problem and devise a personalized plan that fits your needs.

For persistent joint pain, visit the experts at Rejuvinix. We specialize in non-surgical options to relieve joint pain through regenerative therapies. Book your appointment today by calling (855) 782-1040.