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Reduce Muscle, Back, Knee And Joint Pain With Exercise

Updated on April 3, 2013

Muscle Pain

During and after a good workout I almost always experience a significant amount muscle pain. Usually this pain is very temporary. The pain is gone within a few hours after I stop exercising. There is nothing wrong with some muscle pain. It usually means the muscles are going to become stronger. They just need some time to recover. However sometimes it hurts a lot and the pain lasts for a long time.

You can reduce the pain by using some common sense. Don't rush into activities that your body is not ready for. It does not matter if you are going to workout or do yard work. Condition your body for the task or deal with the painful consequences. When doing something you do not normally do take it easy. Pay close attention to your performance and the amount of pain you are feeling. If you feel a sharp pain or notice the pain is increasing then stop before you injure yourself further.

Minor muscle pain is good. It is not something your should try to avoid. You should avoid having weak muscles.

Stabilizing, Supporting And Protecting Your Joints

Your bones, joints and muscles allow you to move. The bones are separated by joints similar to how a door is separated from the wall with hinges. These joints allow the muscles to move the bones. You can bend your legs because you have knee joints. Your spine can bend because your spine is made up of a lot of bones separated by spinal discs. The muscles also protect your joints. They stabilize the joints so everything stays in place and support them by surrounding them with a solid foundation. If I go for a walk my strong leg muscles reduce the amount of pressure that is exerted on my knee joints and my bones.

Joint Pain

Extra body weight and weak muscles reduce the amount of protection the muscles can provide putting more pressure on the joints. That is why joint pain occurs more often among people that are not very active and have bad eating habits. You can reduce the amount of pressure that is exerted on the joints by getting rid of excess fat or by strengthening your muscles. Exercise can accomplish both.

A lack of exercise can cause joint pain. You want the muscles to be strong enough to support your body weight. However there is a problem. Exercising can increase the pain. To strengthen your muscles you need to work them hard. Until your muscles become strong enough there is still going to be too much pressure on the joints. The exercise weakens the muscles even more. They don't become stronger until they have had lots of time to recover. So the pain may get worse before it gets better.

High impact exercises like running are extremely hard on your joints. Low impact exercises can strengthen your muscles and they are easier on your joints. You can strengthen your leg muscles by running on an elliptical trainer, biking or swimming. As you become stronger the joint and muscle pain will be reduced. Ease into the exercises. Consuming less junk foods and drinks will help your lose some of the extra weight making it easier for your muscles to do their job. Exercising can also maintain or increase the strength of your bones. Some very intense exercises like lifting really heavy weights can increase the density or your bones while exercises like walking can be enough to maintain your current bone density.

It is important not to forget about your core muscles like your abs and maintain proper posture. Slouching often leads to pain. Sit and stand straight so your back muscles do not become weak. Work on your whole body and maintain a balance so parts of your body are not under extra stress.

If you are overweight you should maintain a healthy diet and exercise to get rid of the extra fat weight. If you have weak muscles your should do the same thing to firm up. You should also drink lots of water. Not only can it help you lose weight but it can keep you hydrated. Dehydration can cause joint pain because your joints contain fluid. There are other reasons for joint pain. If you have a lean firm body and are experiencing joint pain you may need to get help from a doctor.

Low impact exercises like running on an elliptical trainer are easier on your joints.
Low impact exercises like running on an elliptical trainer are easier on your joints. | Source

Important Muscles

The thigh, hamstring and calf muscles are very important muscles. Strengthening these muscles will take some of the stress off your knees. Not only can this reduce knee pain but it can help you get rid of fat and keep it off. If you have strong leg muscles then you can burn a lot of calories while running, biking, walking or swimming. Running is hard on your joints but you can use an elliptical trainer or go rollerblading.

Your core muscles like your abs, back muscle as well as your shoulder and neck muscles protect your spine and help you balance. Pay close attention to your posture when you are going about your daily activities. Yoga, tai chi, push-ups, planks and pull ups can firm up these muscles.

The Contradiction

Exercise is associated with pain. For example the phrase "No pain, no gain." refers to the fact that exercising enough to strengthen your muscles hurts. If your knee hurts it makes sense to sit down and rest. A lot of people with joint pain try to do as little as possible. They use it as a reason not to do things like exercise. However choosing not to exercise can lead to joint pain. So if your back, knees or other joints hurt remember your muscles are supposed to protect your joints. You need to be active to maintain strong muscles and to keep the extra fat weight off. People with arthritis can reduce their joint pain by exercising.


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