Can Stretching Relieve Joint Pain

When you have joint pain, you may be tempted to rest as much as possible to avoid aches, but that can make joint pain worse. Stretching is a good way to relieve pain and increase flexibility.

What Are the Types of Stretching?

There are several types of stretches you can do even if you have joint pain. Always check with your doctor before you start any type of stretching or exercise routine.

Stretch #1 - Stretches the lower back and the back of your legs
Lie on your back. Bend your right knee, keeping your right foot flat. Bend your left leg. Place your hands behind your left thigh. Lift your left leg and straighten it. Use your hands to slowly pull your leg toward your chest. Hold for 30 seconds. Gently release. Repeat on the other leg. Then repeat 2 to 3 times on both sides.

Stretch #2 - Stretches the back of your leg and lower back
Lie on your back. Bend both your knees, keeping your feet flat. Place your hands on your right knee and slowly pull the knee toward your chest. Hold for about 30 seconds. Slowly release. Repeat on the left knee. Then repeat 2 to 3 times on both sides.

Stretch #3 - Stretches the back of your leg
Lie on your back with both knees bent, keeping your feet flat. Cross your right ankle on top of your left knee. Place your hands behind your left knee. Slowly pull your knees to your chest. Hold for 30 seconds. Gently release. Change sides and repeat. Then repeat 2 or 3 times on both sides.

Stretch #4 - Stretches your upper arms and shoulders
Stand up straight with your arms at your sides. Slowly bring your right arm across your chest. Grab the right elbow with your left hand. Gently stretch the right arm across your body. Hold for 30 seconds. Gently release. Repeat with your left arm. Then repeat 2 to 3 times on both sides.

Stretch #5 - Stretches your upper body
Lie on your back. Place a pillow under your head. Bend your knees. Raise your arms up toward the ceiling with palms facing. Keep your head on the pillow and your arms straight, and lift your shoulders off the bed. Hold for 30 seconds. Then gently release. Repeat 2 to 3 times.

How Does Stretching Help Joints?

The more you stretch, the more supple and flexible you’ll become. Doing some stretches can help limber you up, so you can more easily go about your daily activities. Strengthening the muscles around your joints can improve your coordination, enhance your position awareness and balance, and reduce the risk of falling.

Does Stretching Make Arthritis Worse?

No, stretching doesn’t make arthritis worse, but not stretching can make arthritis pain worse.

Does Active Stretching Help Joint Pain?

Yes, active stretching helps joint pain when done regularly and properly.

What Is Static Stretching?

Static stretching involves extending your muscle to the end of its range of motion and holding it in this position.

Does Stretching Actually Help Someone Lose Weight?

Stretching by itself doesn’t typically lead to weight loss.

Should I Stretch at the End of Work Out?

Ideally, you should stretch before and after a workout. Before helps you warm up your muscles, and stretching afterwards can help reduce muscle soreness.

If you are experiencing arthritis or joint pain, make an appointment today with Specialty Orthopaedics in Harrison, NY. Our team of physicians can provide the most effective forms of stretches and exercises to help with your joint pain.