Winter and chilly weather comes along with many challenges including stiff joints and nagging pain that literally slows down your speed. However targeted physiotherapy exercises can help you strengthen your joints. Not only this if you follow the routine, consistently it helps to reduce the pain so you can move with confidence. Even for people dealing with arthritis or recovering from any type of injury, a highly personalised exercise routine worked great. In this blog we will be exploring seven proven therapeutic exercises that can make a real difference in your recovery journey.
Why Therapeutic Exercises Work
Therapeutic exercises improve strength, flexibility and stability around joints, and decrease inflammation, increase circulation. Establishing a regular routine can not only alleviate pain but will also improve your general quality of life and promote easier and more enjoyable daily living.
1. Seated Leg Extensions
Example of a therapeutic exercise that can strengthen the quadriceps, muscles that support the knee joint, is seated leg extensions. To do this exercise, sit in a stable chair, place your feet flat on the ground, extend one leg out straight, hold for 3-5 seconds, and then lower it to the ground. Repeat this movement for 10-15 repetitions for each leg. This exercise provides the opportunity to strengthen muscles without placing pressure on the knee joint so it is a good option for beginners or for those experiencing knee pain.
2. Heel Slides
Heel slides are another gentle exercise that improves hip and knee flexibility. To perform this movement, lie on your back with your legs extended. As you slide your heel toward your buttocks, bend your knee as comfortably as you can, then slide your foot back to the floor. Repeat this movement for 10-15 repetitions for each leg. Heel slides are a good exercise for maintaining joint flexibility and reducing joint stiffness, especially for those who are recovering from surgery or suffering from arthritis. Make sure to do this knee exercise at home for faster relief.
3. Wall Push-Ups
For anyone experiencing shoulder pain, wall pushups are an effective low-impact method for developing upper body strength. To perform wall pushups, stand facing a wall and place your hands at shoulder height on the wall. While keeping your feet flat on the floor, extend your elbows outwards, drawing your chest towards the wall, then slowly return to the starting position. Wall pushups can be done in sets of 10-15 repetitions based on your fitness level.
4. Clamshells
Clamshell exercises activate your hip and glute muscles which are essential for stabilising your lower back and supporting the knees. To do a clamshell, lie on your side with your legs at a right angle by bending both knees at 90 degrees. Now keeping both feet together and as close to each other as possible. Lift the top knee as high as you can while maintaining minimal movement of the bottom knee then lower back to the starting position. Do this exercise 10-15 times on each side. Building strong hip muscles can improve your balance and reduce the stresses placed on your knees and lower back. It is one of the best back strengthening exercises.
5. Heel Raises
Heel raises are fantastic for building muscle strength in your calves and ankles. To perform this exercise safely, find an area in your home where you can utilize a chair for balance if needed. Start standing behind a chair and slowly push up onto the balls of your feet. Hold the position for one second before lowering yourself back down again. Repeat this exercise 10-15 times based on your current fitness level. With regular practice, you should see improved balance and stability in your ankles which can lead to fewer falls as you age.
6. Shoulder Rolls
Shoulder rolls are an effective low-impact stretch to relieve tension and increase range of motion in your shoulders. While sitting or standing up straight, with your arms at your side, slowly roll your shoulders forward in a circular motion for 10-15 seconds, then roll them back in the opposite motion for 10-15 more seconds. This exercise can be especially beneficial for those who work at a desk for long periods of time.
7. Seated Marching
Another simple and effective way to work your hip and thigh muscles is to perform seated marching. To perform this exercise, sit in a chair and lift one knee toward your chest, lowering it to the ground before repeating with your other leg. Continue alternating legs continuously for 1-2 minutes. Seated marching will improve circulation, increase core strength, and help promote better hip joint mobility without putting any added strain on your joints.
Tips for Safe and Effective Exercise
- Start Slow: You should begin with a few repetitions to keep it light. Then gradually increase movement according to your strength and flexibility.
- Listen to Your Body: In case you feel pain and discomfort, you should stop and take rest. It’s important to understand the difference between normal muscle fatigue and joint pain. And there’s a very thin line in these!
- Warm Up: Always start with gentle movements. A warm bath also helps before exercising to prepare your joints prior.
- Stay Consistent: Regular exercise is the key to healthy joints for the long-term. You can start and be consistent with your exercise routine for at least 3–4 sessions per week.
When to Seek Professional Guidance
If you have had any prior joint injury, severe pain, or if you suffer from chronic conditions such as arthritis, consult a physical therapist before attempting a new exercise program. A trained professional can assist you in designing a safe and effective program for your unique situation.
Make Joint Health a Priority
Integrating these therapeutic exercises into your everyday life can greatly improve both your joint health and quality of life! You’ll become stronger and more mobile, while at the same time, cut back on pain and create a more injury-free future for yourself. Take it slow; remember, each step taken gets you closer to achieving a goal, so get ready to put on those sneakers, unroll your yoga mat or find a chair and start moving!
The seven therapeutic exercises outlined above are great for anyone interested in strengthening their joints and minimizing pain. By being consistent with these exercises, you can take charge of your joint health and live an active, pain-free lifestyle. Most importantly, listen to your body and visit us at Theronation Healthcare, one of the best physiotherapists in Mohali.
