24 joint exercises to help relieve pain during sports

Miscellaneous / by admin / May 09, 2021

click fraud protection

We analyze when you can continue training and what movements to perform so that this does not happen again.

Why joints hurt during exercise

If your first set of push-ups left you with an aching wrist and your run turned into pain in your ankle, don't be alarmed - you are not alone.

Georgy Temichev

Physician for physical rehabilitation and manual therapy, traumatologist-orthopedist, head of the educational project for restorative medicine KinesioPro.

This situation most often occurs among uninformed professionals and amateurs, when, after a break, they suddenly begin to engage in the same volumes that they once performed. As a rule, this leads to excessive stress on the tissues.

There are many specific causes of pain during and after physical activity. We will list the most common ones.

1. Degenerative changes in the joint

Joint problems can relate to degenerative changes in cartilage, autoimmune diseases (rheumatoid arthritis, lupus), inflammation of the joint capsule (bursitis).

Mikhail Kasatkin

instagram viewer

Rehabilitation physician, osteopath, president of the National Association of Kinesio Taping Specialists.

If the pain begins to bother in the morning, increases during the day, swelling occurs, we can talk about a problem with the joints. In this case, it makes sense to undergo X-ray, CT or MRI. Perhaps, for treatment, pharmacological support or a correctly selected exercise therapy complex will be needed.

2. Infringement of the soft structures of the joint

If pain appears during specific exercises at the border of the range of motion, and does not bother at other times, the problem may be in the infringement of the joint structures.

Evgeny Bogachev

Expert in strength and conditioning training, head of the educational project Evotraining

If during push-ups you have pain in the wrist joint in the place of flexion, pain in the ankle appears during squats, or the front of the hip joint, while raising the arms over the head, for example, in the bench, in the back of the shoulder, this is not muscle pain, but articular.

Such pain is often associated with infringement of the soft structures of the joint: the connective tissues, the joint capsule, the ligaments that connect the bones, or the tendons of the muscles that cross the joint.

Evgeny Bogachev

Something is infringed and gives a pain signal. This should not be, and such pain should not be tolerated. If you want to keep doing this exercise, try modifying it to reduce your range of motion.

For example, if your wrists are sore during push-ups, try the movement with a neutral hand position. For example, on push-up stops or hexagonal dumbbells.

If we are talking about squats or vertical presses, limit the range of motion in the joint so that no pain occurs.

You also need to perform mobilization exercises to increase joint mobility: static and dynamic stretching, myofascial relaxation techniques with massage balls and rollers.

Look for stretching exercises🧐

How to fix round shoulders: a guide to correct posture
How to put together a set of stretching exercises after a workout
50 Exercises to Stretch Full Body Muscles
How to make muscles healthy and elastic with a massage roller

3. Problems with the musculo-ligamentous apparatus

If pain appears during physical activity, and after it disappears, most likely, the matter is in damage to muscles or ligaments.

Evgeny Bogachev

There are many mechanisms for the onset of pain, but basically everything is associated with an unusual muscle load. Microtraumatization of muscle fibers occurs - within the muscle fiber, certain structures are destroyed, which causes edema, inflammation and pain.

This process is of a protective nature. Therefore, do not try to ignore the pain or numb it with anti-inflammatory drugs.

Eugene advises to exclude exercises for a sore joint and limit ourselves to mobilization work that does not cause pain.

However, in some cases, the problem may go deeper. Resting until full recovery will then be ineffective, and pain may recur if activity resumes.

Mikhail Kasatkin

The problem may be muscle imbalance, poor joint stabilization, ligament damage, violation of the biomechanics of the joint due to previous injuries and injuries or permanent incorrect work.

Moreover, the injury was not necessarily recent. Even if you injured a joint several years ago, changes in the ligamento-muscular apparatus can disrupt its biomechanics. In everyday life, there will be no pain, but as soon as the load increases, the problem will manifest itself.

Moreover, the problem may be in the adjacent joint. For example, limiting the movement of the hip joint increases the stress on the knee and can lead to pain over time. Therefore, you cannot do without the help of a qualified specialist.

Mikhail Kasatkin

When pain appears, it is important to find out the essence of the problem, otherwise it can become chronic and lead to constant inflammation of the joint tissues.

When to see a doctor

Do not delay seeing an orthopedic surgeon if you experience any of the following symptomsWhen to see a doctor, Joint pain:

edema;
redness;
soreness and warmth around the joint;
strong pain;
an increase in body temperature not associated with colds.

It is also best to check with a doctor if the pain persists within a few days and intensifies to such an extent that it interferes with normal household activities or interferes with sleep.

When and how to resume classes

If on the very first 500 meters of your run your ankle hurts, you should not endure it, hoping that after the third kilometer you will let go. You've overloaded the joint, and further activity will only make it worse.

Georgy Temichev

Pain is a defense mechanism, a signal that activity must be stopped. After excessive stress and damage, tissues begin to recover, and for this to happen, it is necessary that they are not injured again. If all is well and the person has managed to adequately recover, the next time he will be able to make a larger volume without pain.

Rest until the pain stops completely, and then try to start practicing again, but in a smaller volume.

Evgeny Bogachev

If you're just starting out, do less than you want to. Make your first workouts very light to allow the tissues to adapt to the stress. Feel the movement, make sure you master the technique and do it right. Then increase the intensity and volume of your workouts, but no more than 10-15% each week.

Watch the sensations: if this time the pain did not appear, then you have fully recovered. If you have reduced the volume, but the pain has arisen again, the problem has not disappeared, and you should make an appointment with a doctor.

In case you do not want to do this, at least exclude the activity that causes painful sensations. For example, if you feel pain during running, you can replace it with swimming, do strength training for the upper body, swing the abs and back.

You can also add a range of light exercises to develop mobility and strengthen the muscles around the affected joint.

The main thing is to perform them in a comfortable range for yourself. You need to give the joint enough rest and time to heal, and the additional damage from stretching or straining too much will only make the problem worse.

Evgeny Bogachev

There should be no pain in the place of mobilization. If we are stretching something, the muscles around the joint should be stretched, not the structures within it. If there is a feeling that something is stretching inside the joint, it is usually not what you want to stretch.

What exercises to do if your knees hurt

Below we have compiled a few simple exercises to help you strengthen your muscles and slightly increase joint mobility.

Patella movement

Sit on the floor with one leg extended in front of you. Relax your muscles. Feel your kneecap with your fingers and gently move it up and down, from side to side and in a circle. Then repeat the same with the other leg.

Extension of the knee with rotation of the lower leg

Sit on the floor, bend your thigh and place your forearm under the knee so that the lower leg hangs down freely.

Turn the foot outward so that the arch looks at the ceiling, and gently extend the knee. At the top point, turn the foot with the toe inward and lower the lower leg. Repeat one more time.

Then do the same on the other side: lift the lower leg with the toe turned inward, and lower it, turning it outward. Repeat this way two more times, and then repeat the same on the other leg.

Raising the legs while lying

Lie on the floor on your back, extend one leg, and bend the other at the knee. Squeeze the thigh of the straight leg, pulling the toe towards you. Lift your leg off the floor and squeeze the muscles in this position for five seconds. Lower it back and repeat again. Do three sets of five on each leg.

Seated Knee Extension

Sit on the edge of a chair with your knees bent and your feet flat on the floor. Extend one knee to full extension, tense the quadriceps and hold in this position for five seconds. Return your foot to the floor and repeat four more times, and then do the same on the other leg. Do three sets of five on each leg.

Pressing the feet to the surface

Lie on the floor, straighten your legs. Point the toes of your feet towards you, press the back of your knees to the floor and hold the position for five seconds. Relax and repeat five more times. Take three sets.

What exercises to do if your hips hurt

Circular hip movements

Stand up straight with your hands on your belt or spread out to the sides for balance. Bend your hip outward. Then take your leg to the side, and then back. Extend your knee and lower your foot to the floor.

Repeat the circular motion in reverse order - hip extension, transfer to the side, adduction with a turn out. Do it twice in each direction and do the same on the other leg.

Move smoothly. Feel how the hip turns and which muscles tighten in the process.

Raising the legs while lying

Lie on your back, bend one knee and wrap your arms around your thigh. Pull your leg as far as the stretch allows, and then try to straighten your knee.

You don't have to bend it all the way - go to the edge of your range where you feel tension in the back of your thigh. Lock for a few seconds, lower and do on the other leg. Perform five times with each.

Seated hamstring stretch

Sit on the edge chair, bend one leg at the knee, and straighten the other and place it on the heel. Lean forward with your back straight, feeling a stretch in the back of the thigh of the straightened leg. Hold the position for 30-60 seconds, then switch legs and repeat.

Stretching the front of the thigh while standing

Stand up straight, bend your knee and grab your ankle. Pull your heel towards your buttock and hold for a few seconds, feeling a stretch in the front of your thigh. Do five reps on each leg.

What exercises to do if your ankles hurt

Ankle rotation

Sit on the floor, bend your thigh and wrap your leg under the knee so that the lower leg hangs freely. Make two circular movements with your foot in each direction. Move slowly, moving to the edge of your range. Repeat on the other side.

Raising different sides of the foot

Take off your shoes and put your foot on the floor. Lift the inner edge of your foot without lifting the rest off the floor. Hold for two seconds, lower and do the same with the outer edge. Repeat five times and do on the other leg.

Calf stretch 1

Stand next to a wall, place one foot with your toes on the wall, and straighten your knee. Slightly rise on the toe of the supporting leg, which remained behind, and transfer your body weight to the one in front.

Hold the position for a few seconds, feeling a stretch in the calf muscle and the Achilles tendon area. Return to starting position and repeat. Do five times on each leg.

Calf stretch 2

Stand next to the wall, resting your palms on it. Take a step back into a small lunge. Straighten your standing leg behind and press your heel to the floor. Hold the position for 5-10 seconds, then return to the starting position and perform on the other leg. Do five times with each.

What exercises to do if your wrists hurt

Rotate the brush

Place your hand palm down on the table. Then, without lifting your forearm off the surface, flip the hand palm up as far as mobility allows. Hold for a few seconds and return the brush to its original position. Repeat five times and repeat on the other hand.

Side to side movement

Place your palm on the table, straighten and connect your fingers. Tilt the brush towards the little finger to the edge of the range. Hold for two seconds and return to an upright position. Do the same on the other side. Repeat five times in each direction and do on the other hand.

Rotation by brushes

You can place your forearm on the edge of the table or support it with your other hand. Expand the hand, palm up, connect and straighten your fingers. Smoothly make a full circle with the brush. Try to move in full range if it doesn't hurt. Make two turns towards the little finger, and then two turns towards the thumb. Repeat on the other hand.

What exercises to do if your elbows hurt

Raising and lowering the forearms

Stand straight with your arms extended downward, palms facing forward. Maintaining the position of the hands, raise the forearms to a right angle at the elbows or - if no pain occurs - in full range. Then turn your hands palms down and lower. Do it two more times.

Then raise your hands, palms down. At the top point, unfold your hands and lower your hands, palms up. Do it two more times. Keep your elbows close to your body and move smoothly and under control.

Weighted wrist flexion and extension

Take a light one in your hand dumbbell, a bottle of water or other heavy object that will be comfortable enough to hold with your fingers. Bend and extend your wrist slowly and under control. Move in full range, doing three sets of 10 times on each hand. Over time, you can increase the number of repetitions up to 20-25 times.

Rotation outward and inward with weight

Pick up a hammer or other long object with a weight on the end. Grasp the bottom edge of the object and bend your elbow at a right angle. Expand the forearm outward to the end of the range, then return the arm to its original position and rotate inward, tilting the object to the other side.

If you are using a heavy hammer, you can start with three sets of five. If the object is lighter, do 10 reps. If you want to increase the stretch, hold your hand in extreme positions for 3-5 seconds.

Arm stretch

Stretch your arm out in front of you, make a fist, and bend your wrist as hard as possible without pain. You can increase the pressure by applying slight pressure to the wrist with your other hand. Do three sets of 30 seconds of stretching on each arm.

What exercises to do if your shoulders hurt

Rotation with block

Pick up a yoga block or other object that approximates the shape, size, and weight. Hold it in front of your chest with your arms straight. Raise the shoulder blades up, then spread them apart, lower and bring them together. Repeat the movement two times.

Then do the opposite - first spread, then raise, flatten and lower the shoulder blades. Do this two more times. Watch exactly for the shoulder blades, not for the movement of the shoulders.

Rotation of a straight arm with a turn of the forearm

Lower your straight arms to your sides, clench your fists, tighten your abs. Open one fist and swing your hand outward, palm forward. Holding it in this position, raise your hand above your head.

At the top point, turn your hand inward so that your palm faces the wall behind your back. Continuing to expand, lower it down. At the extreme point, your hand will be at the thigh: with the back to it, with the palm outward.

From this position, raise your straight arm back, directing it with your thumb into the wall behind your back. In the process of lifting, turn your arm outward so that the biceps pass past the ear, and lower your hand in front of your body, palm up.

Repeat at first one more time, and then do the same with the other hand.

Slipping on the floor

Lie on the floor on your back, bend your elbows, place your forearms parallel to each other, and your hands at the level of your face. Place your elbows and forearms on the floor and slide upward until your arms are fully extended or as far as your shoulders allow.

Likewise, bring your hands back and repeat again. Perform three sets of 5-10 slides. Make sure that your hands are pressed to the floor at all times.

W ‑ Y ‑ I on the floor

Lie on the floor on your stomach, extend your arms up over your head, clench your fists, and point your thumbs toward the ceiling. Lift your arms off the floor as far as the range is, and then lower them back down. Do this five times.

Then spread your arms out to the sides so that your body resembles the letter T and point your thumbs up. Do the five ups and downs again.

Bend your elbows and place your forearms parallel to each other so that your body resembles a W. Perform five ups and downs.

Straighten your arms so that your body resembles the letter Y, and do five more ups and downs.

How often to do joint exercises

Exercise every day. You can do the movements in the morning as exercise, as well as one approach during the day, for example, during breaks from work.

Evgeny Bogachev

If joint exercises are performed daily as regular exercises, joint mobility will be maintained at a good level and regular exercises such as push-ups in a lying position will not cause problems.

Monitor your condition and, if pain persists or returns during exercise, do not delay a visit to the doctor.