Dr. Mercola: Get Rid of Joint Pain with Exercise

Posted on February 1st, 2012 by Elaine Rosales  |  41 Comments »

exercise may relieve joint painPeople who experience joint pain often avoid exercise because they believe that it will exacerbate the pain. But did you know that exercise may actually help alleviate this agonizing condition, while being sedentary can worsen it?

The Harvard Health Publications reports:

” … 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.” (link)

Dr. Joseph Mercola says: “Many people are under the impression that exercise is somehow dangerous for their joints, and joint pain is a condition that requires rest to recover … in reality, the opposite is true – exercise is essential for healthy joints and may even help to improve joint pain and function.”

In one study, it was revealed that people with rheumatoid arthritis – a condition that causes joint pain, stiffness, and deformities – improved their function by up to 30 percent and strength by 120 percent after doing weight training exercises for 24 weeks. (link)

Another study from the Northwestern University Feinberg School of Medicine revealed that over 40 percent of men and 56 percent of women with knee osteoarthritis were inactive. They do not engage in even one 10-minute period of moderate-to-vigorous activity all week. (link)

What Causes Joint Pain?

Joint pain affects as much as 30 percent of adults in the U.S. today. This condition causes stiffness, pain, and swelling that can be mild to completely debilitating. Knee pain is the most common type of joint pain, although finger, hip, and shoulder joint pain are also common. Joint pain stems from numerous causes, including injury, osteoarthritis, strain on the joint, poor posture, or repetitive movement.

Aging is also another risk factor for joint pain. As you age, the flexible tissues in your body become less elastic, causing muscle stiffness, sagging and wrinkles on your skin, and pain in your joints. This factor becomes worse when combined with inactivity. Being physically inactive promotes muscle weakness, loss of range of motion, and joint contractures.

Dr. Mercola warns that obesity also puts you at risk of joint pain. “Arthritis rates are more than twice as high in obese people as those who are normal weight, because the extra weight puts more pressure on your joints, as well as increases inflammation in your body. This can not only lead to osteoarthritis, it can also make joint pain from any cause exponentially worse,” he explains.

Exercise Tips for Joint Pain Relief

Dr. Mercola advises incorporating weight training, high-intensity cardio, stretching, and core work into your routine. He recommends Peak Fitness, an exercise program that can be used by virtually everyone.

If you’ve already developed osteoarthritis in your knee, you should incorporate exercises that strengthen the quadriceps muscle found at the front of your thigh. Instead of running or other high-impact exercise, opt for non-weight-bearing exercises, like swimming and bicycling.

However, remember that there are certain factors you need to consider before you start exercising, especially if the pain worsens with movement. This will prevent you from straining a significantly unstable joint. Pain during movement occurs when your bones come in contact with each other as cartilage and synovial fluid is reduced.

If you feel pain longer than an hour after exercising, you may need to slow down or choose another type of exercise. Use assistive devices to decrease the pressure on your joints during your workout. It’s also a good idea to work with a physical therapist or hire a qualified personal trainer.

Try These Effective Natural Joint Paint Remedies

Dr. Joe Mercola advises avoiding anti-inflammatory drugs like analgesics and non-steroidal anti-inflammatories (NSAIDs) to alleviate joint pain, because they may lead to serious side effects, including kidney and/or liver damage. Instead, he recommends natural joint pain relievers like:

  • Eggshell membrane – It 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) – A key component of your cartilage, it works by moving nutrients into your cells and moving waste out. It also helps with water retention for your cells.
  • Boswellia (boswellin or “Indian frankincense”) – This Indian herb helps maintain a steady blood flow to your joints to promote flexibility and strength in your joint tissues.
  • Turmeric – The anti-inflammatory effects of curcumin, the pigment that gives turmeric its yellow color, are just as effective as ibuprofen for relieving knee osteoarthritis pain.
  • Animal-based omega-3 fats – They help reduce inflammation. Use a high-quality, animal-based source, like krill oil.
  • Astaxanthin – This anti-inflammatory antioxidant affects a wide range of inflammation mediators, but without any negative side effects.

Dr. Mercola also recommends getting enough vitamin D. Cartilage loss in your knees, one of the symptoms of osteoarthritis, is associated with low vitamin D levels. If you are plagued with joint pain due to osteoarthritis, have your vitamin D levels tested, and optimize them through safe sun exposure or with a safe tanning bed. If these options are not available, supplement with vitamin D3 instead.

Tags: , , , , , , , , ,

Responses to “Dr. Mercola: Get Rid of Joint Pain with Exercise”

  1. Jane says on :

    Thank goodness I moved to southern California when I did. Living in Washington killed my vitamin D. I can feel such a different “in my bones” just from that!

  2. banana diet says on :

    The fruit is even a wise alternative to laxatives for anyone experiencing constipation.

    It also been said that these food must be eaten only when they are cold, fresh
    from the chiller or a refrigerator. For lunch enjoy 3 more bananas and for a mid lunch snack
    have one more banana.

  3. fat loss says on :

    I’m incredibly motivated as well as your writing skills and as well with the format for your blog site. Is this fact your paid topic and also have you change this on your own? In any case be up the nice superior writing, it’s unusual to look an excellent site such as this one today.

  4. shrub trimming in Doylestown says on :

    I have been surfing online more than three hours today, yet I never found any interesting article like yours.
    It’s pretty worth enough for me. Personally, if all website owners and bloggers made good content as you did, the internet will be a lot more useful than ever before.

  5. business says on :

    But doctors and medical professionals have found some treatments that seem to work for the originals.
    All these machines are capable of inflicting this damage.
    The Bobber is truly a purist type of bike. Well, there is a
    softail motorcycle is a vital, thrilling a part of the
    baby, which will have its bad effects on the red
    patches of rash mentioned earlier.

  6. buy Lipo 6 says on :

    It is such as you go through my head! You appear to find out a good deal around the following, like you wrote the ebook in it as well. I do believe that you just might do with a number of percent to drive a car the content household slightly, nonetheless apart from that, that is ideal blog. An incredible read. I’ll easily be back again.

  7. Dianabol Chemical Structure says on :

    Does your site have a contact page? I’m having trouble locating
    it but, I’d like to shoot you an e-mail. I’ve got some
    creative ideas for your blog you might be interested in hearing.
    Either way, great site and I look forward to seeing it expand over time.

  8. ZQuiet Reviews says on :

    Once strapped around the chin, the chin straps will make sure the mouth remains closed while you are asleep.
    Increasing advancement constantly takes place in the
    tool thereby to lessen its dimensions to make the jaw to move
    without obstruction during speaking, yawning, drinking etc.

    To prevent this from happening, many people use adhesive nasal strips.

  9. exercises that get rid of thigh fat says on :

    Let you being physically healthy be dominant and a
    good example for your entire family. Position your hips correctly
    and exert pressure with your legs. Spray your pet with this
    repellent, especially around the head, behind the ears and under the armpits.

  10. homepage says on :

    I’m not sure exactly why but this website is loading extremely
    slow for me. Is anyone else having this problem or is it a issue on my end?
    I’ll check back later on and see if the problem still exists.

  11. pain after Kidney Stone Removal says on :

    We stumled over here coming frrom a different website and thought I should check things out.
    I like what I see so nnow i am followig you. Look forward tto looking at your web page
    for a second time.

    Also visit my homepage pain after Kidney Stone Removal

  12. Charlene says on :

    I loved as much as you will receive carried out right here.
    The sketch is attractive, your authored material stylish.

    nonetheless, you command get got an impatience over that you
    wish be delivering the following. unwell unquestionably come further formerly again since exactly
    the same nearly a lot often inside case you shield this hike.

  13. seo consulting services says on :

    Your method of describing everything in this piece of writing is in fact fastidious,
    all be able to effortlessly know it, Thanks a lot.

    My web-site – seo consulting services

  14. Anne says on :

    If I neglect lunges & squats for a week or more, my left knee especially starts hurting as I go down stairs. It’s amazing how the pain goes away shortly after I return to regular lunges & squats!

  15. workout plans for women says on :

    Howdy! I’m at work surfing around your blog from my new iphone!
    Just wanted to say I love reading through your blog and look forward to all your posts!
    Keep up the fantastic work!

    Feel free to surf to my blog workout plans for women

  16. Twinkle says on :

    In this digital age, when most of the work can be done at a touch of a button, our lifestyles are changing. Due to this, people are getting prone to obesity, hypertension, hypotension and most importantly joint pains.
    For joint pain relief, you can buy Sandhi Sudha, which is more effective from Medicine for joint pain relief, and also 100% natural and side effects free.
    Sandhi Sudha joint pain relief has helped people from various countries, and still helping them to lead a pain free and healthy life.

  17. how to win a lottery scratch off says on :

    Hi, of course thhis article is truly pleasant and I have learned
    lot of things from it on the topic of blogging. thanks.

    My web site; how to win a lottery scratch off

  18. กระดูกทับเส้น says on :

    The back pain struggle is different for every person. Irritable bowel syndrome
    sufferers can also experience symptoms of indigestion, passing excess wind, nausea, and exhaustion. He thinks instantly of how he had ignored
    the therapist only last week who had warned him about catching falling students.

    Review my weblog – กระดูกทับเส้น

  19. professional hair care products supply house says on :

    Choose a soap that will cleanse your body and not just perfume it a little
    bit. It might just be a case of trial and error, if nothing seems to work speak to your dermatologist
    for any advice or try a different acne skin care product.
    We don’t want to end up old and wrinkled because we spent every other
    day in a tanning booth.

    my website – professional hair care products supply house

  20. boca raton social media marketing instagram says on :

    But most web experts often forget to do some essential things that they
    need to do them after creating a website with wordpress.
    You will be the one managing all of these so that they can focus on running their
    business. On this site, you can use your website URL as your user name, so
    when ever an individual looks at your photos, they will have your website to go to
    if they are interested enough to want to learn more.
    This represents the ultimate in targeted advertising, as the
    advertisements you see on Facebook are specifically geared toward
    you, this increasing the likelihood that you might actually click on the ads.

    You treat these in the same way as a normal site, by using the right on-page SEO techniques
    you would for any website, but you also have the option of including your own site within the page, by using the i – Frame system.
    It provides an impressive range of functionality including internet access
    and a QWERTY keyboard as well as social media integration of applications in conjunction with the
    ability to make free phone calls. Nonprofits can also benefit from social media marketing that is, using social networking websites to make
    a membership base and keep supporters informed. The biggest benefit of online
    marketing is the ability to easily connect with an audience on a daily basis.
    Eric Mc – Millan is an internet marketer and entrepreneur that helps other people develop internet <. No one wants to hear from a company every day, even one they like.

    my blog post; boca raton social media marketing instagram

  21. Drugstore Beauty says on :

    It is winter and water is ice-cold, you can make it luke-warm.
    While the local news has picked up the story and the clinic is getting test patients from all
    over the world, Bob Rider, owner of Hair Replacement Clinic
    in Dayton, Ohio, who has been in the business for more than 40 years,
    says he wishes it could be that simple. On the downside, the effectiveness of gotu kola as a treatment for hair loss lacks clinical evidence like
    many other herbs purported to prevent hair loss and stimulate hair growth.

    My weblog – Drugstore Beauty

  22. pain relief exercise says on :

    The other day, while Iwas at work, my cousin stole my iphone and tested to see if it can survive a twenty fiv foot drop, just so
    she caan be a youtube sensation. My apple ipad is
    nnow destroyed and she has 83 views. I knpw this is completely off
    topic but I had tto share it with someone!

    my page: pain relief exercise

  23. seo website ranking says on :

    I love it whenever people come together and share views.
    Great site, continue the good work!

  24. plumbers hotels movies in boca raton area says on :

    The combined elimination of emotional trauma and the nutritional support is an incredibly powerful package that promotes health and well being faster than any other method
    currently available for treating arthritis. Flat paint is the best choice
    for hiding rough spots and surface imperfections,
    which makes it perfect for ceilings and walls.
    Toilet paper is among the most essential product because
    you are always going to need it and you use it all the

    Here is my web blog plumbers hotels movies in boca raton area

  25. pokemon x et y gratuit says on :

    They’re like one big experience farm, especially if your Pokemon are higher levels and you can just breeze through them.

    The most interesting part as this happens
    will be that Ash. More informations and GOA Gold can be found in ig2t.

  26. oscar blandi dry shampoo uk says on :

    It may sound like a mission, but 20 minutes is not a lot if you think about it.

    Prepare a paste of gram (Cicer arietinum) flour in raw
    milk. A number of would say that will sometimes they rarely find time to
    rinse their hair.

    Feel free to surf to my webpage :: oscar blandi dry shampoo uk

  27. boca raton cpat test review says on :

    As a result of the need in controlling and regulating industry through both direct and indirect
    methods, two steps must be carried out. They will
    allow you to upload and download accounts from anywhere.
    The online offering will cost you $99 to setup up with
    monthly fees.

  28. buy powerhouse gym clothing company says on :

    It improves heart health insurance and makes your entire entire
    body feel great. The Kegelmaster is a device which is especially designed to increase the strength of your pelvic muscle which is done by providing resistance.

    So, Long Yoga Pants are highly flexible meant for
    various poses and exercises.

    Visit my web site: buy powerhouse gym clothing company

  29. Laser Hair Restoration says on :

    The basis for a diagnosis will start with a thorough examination by your veterinarian. When too much pressure is
    put on the hair over time it can speed up the hair shedding process, resulting in the
    loss of hairs already in the telogen phase. Such devices as
    KTP, ERBIUM, Pulse DYE and Alexandrite have short length of laser light waves, and they are very
    effective for removing unwanted hair on a light colored skin.

    Feel free to visit my homepage – Laser Hair Restoration

  30. weight loss hcg knoxville says on :

    Unapproved Medical Weight Loss Possibilities – Following are some unapproved weight loss possibilities which are being researched upon and may be
    available to the general public soon enough. Just because HCG drops cost more does
    not mean that they are better than the more reasonably priced
    product that can be as much as half the cost.
    People with diabetes struggle to lose weight because of the
    particular blood insulin deficiency produced by diabetes brings about
    rapid weight gain.

    my weblog weight loss hcg knoxville

  31. Boca Raton entry level CPA jobs says on :

    There are a number of people who are of the thought that searching for a CPA
    company is certainly an easy task. If you live in California,
    you not only have your federal return to prepare,
    but also your California state tax return. Also, by keeping separate books
    and records for a particular business segment of your overall business, you may qualify for
    a change of accounting method for that segment.

    Visit my homepage; Boca Raton entry level CPA jobs

  32. long distance moving companies pods says on :

    Process Like Planning to moving, Packing of household goods and valuable belonging, arrangements of vehicles
    for transportation, loading, unloading and then unpacking,
    rearranging the all household and valuable goods.
    Payers and health carriers seems to be caught up in the uncertainties surrounded around
    these health insurance exchanges and how the payers should align their health products and business structures to quickly and effectively realign themselves with the different state health insurance exchanges.
    Music, yoga, meditation, prayer; whatever it takes to get
    out of your own negative thoughts and into a more positive

    Feel free to surf to my web-site long distance moving companies pods

  33. skin care products target says on :

    If you are at the point when you can no longer avoid using a blow dryer, minimize the damage.
    A shampoo designed for hair loss is fortified
    with nourishing elements to strengthen hair roots.
    This has proven useful in boosting growth of hair, because massages allow tension to work its way out of the body; tension is
    a major cause of hair loss.

    Feel free to visit my web page – skin care products target

  34. craigslist dock box nj says on :

    You don’t want to linger until the last minute to make
    your plan so I would recommend reading the waterway guidebook in advance.
    Wherever you go, different rules may apply,
    and some of them will be regional only. If you are a foreigner unlikely
    to return if allowed to leave, you will not be able to post a

    My site :: craigslist dock box nj

  35. moving and storage Companies milwaukee wi says on :

    He was separated About 10 months when we started dating and he had confessed to having a crush on me for a really long
    time. Article Source: Movers is a leading industry expert in the fields of web marketing, SEO, and internet marketing online.

    Get help from your pals who’ve by now hired the movers.

    My web site; moving and storage Companies milwaukee wi

  36. rumah sakit jakarta says on :

    We are a bunch of volunteers and starting a new scheme in our community.
    Your site offered us with helpful information to work on. You’ve performed
    a formidable process and our whole group will probably be grateful to you.

  37. Fake Tanning Tips And Tricks says on :

    Most are made with canvas or polyurethane that is both durable and ultra thick.
    He still couldn’t believe that he was working for
    the woman everyone referred to as Mrs. It uses radiofrequency energy to get rid of the signs of aging.

    My page :: Fake Tanning Tips And Tricks

  38. can humans take dog pain pills says on :

    You really make it seem really easy together with your presentation but
    I find this matter too be really somewthing that I feel I might never understand.
    It kind of feels too complex and very extensive for
    me. I am having a look forward for your next post, I will attempt to get
    the grasp oof it!

  39. search engine marketing says on :

    Be warned, however, that although you may achieve high rankings through black hat SEO you will eventually be caught and deindexed from search engines
    – destroying all of your precious work. White Hat SEO is a method which uses the search engine laws and regulations
    and focuses on the needs of the individuals, or just an ethical approach in getting rank in a search engine.

    Search engines like to see these credible relationships.

  40. monika says on :

    Simplest method of curing knee pain is the RICE method, Rest the effected knee, Ice the area, Compress with elastic sleeve and Elevate the knee. One thing more, weight management is also required to avoid the knee pain.

  41. justin says on :

    Back pains or joint pains may occur due to arthritis, nerve blockage, cancer etc. It is very important to correct the sitting posture and leave your seat after every 30-40 minutes to avoid back and lower back pains

Leave a Reply