Joint Pain - the most common reason why many cease fitness routines.

By Dana Neer

Joint pain is a universal reason why people do not exercise.  Every week I  hold conversations with young and old (yes, even teenagers), active and sedentary individuals and athletes who represent a wide array of sports, ranging from weightlifting, ball sports, dance and running who have become discouraged about joint pain, particularly pain in the knees.  Many have either ceased exercising or cringe from the thought of pounding through another excruciating routine.

During my junior year of collegiate running, after completing a taxing track workout, an exhausted teammate frustratingly exclaimed to our coach, “You are a pain in the joint.” And yes, while it is true that training can cause joint pain, many other factors contribute as well, including posture, obesity, genetics and nutrition.

Being overweight can affect a person’s neuromuscular system, resulting in abnormal changes in walking patterns and problems with balance and stability.  Overweight individuals tend to walk with a rigid posture and spend more time with both feet on the ground.  The results lead to excessive pressure in the bones and joints.

Thus, nutrition is a key factor in controlling joint pain.  Limiting caloric intake, plus nourishing our bodies with ingredients our systems crave is vital.  At times, joint pain may be a result of insufficiency with vitamins A, B, C, D and E as well as mineral-enriched foods with calcium.  Berry juices and green tea contains antioxidants which boosts our immune system, often times relieving pain in the joints.  A friend of mine in Philadelphia suffered from such severe knee pain that he could not walk down the stairs in the morning.  Instead, he resorted to sitting on the steps and scooting down.  Weary of being forty years old and feeling like he was ninety, he improved his diet, began a light exercise routine and starting taking glucosamine, an over-the-counter supplement which helps the re-growth process of broken tissues and joints.  One morning after six weeks of this discipline, he was startled to realize that he was bounding down the stairs with little difficulty.  The subtleness of a healthy routine – diet, exercise and weight loss had given him new life.  Remember to consult with your physician before taking supplements. 

One normal way to cure joint pain is by regularly performing exercises.  I know that this seems contradictory since movement may cause pain to occur, but with time our bodies normally adapt, and begin feeling better.  Moving is medicine.  The American College of Sports Medicine and the American Medical Association state that exercise is the number one recommendation to cure arthritis and joint pain.  The term arthritis describes more than 100 rheumatic diseases and conditions that affect the joints and surrounding tissues.  Rheumatoid arthritis, which often strikes younger adults, is believed to be an autoimmune response that leads to inflammation.  Pain is not a reason to stop excising.  Attempt to work through normal, acceptable levels of pain.  No one wants to lose their independence and rely on others to assist in their daily activities.  The important point to remember is that muscles support joints, effectively lightening their load, allowing us to move more freely.  If you gain muscular strength and endurance, your joints become stronger and more tolerant too.

Functional strength can be attained or maintained through weightlifting, using your own body weight (push-ups), static and ballistic stretching, trampoline of soft surface based aerobic exercises, Pilates or stability ball routines, walking and yoga.  Meditation and prayer are also other types of exercises that help relax and focus a person, relieving stress in the body that usually settles in the back and joints.