Chronic pain can significantly affect a person’s quality of life and daily functioning. It affects not only the physical body but also the emotional and mental well-being of an individual. One of the ways to alleviate chronic pain is through joint mobility. Joint mobility exercises can improve flexibility, increase range of motion, and reduce pain.
HOW DOES CHRONIC PAIN IMPACT JOINT MOBILITY?
Chronic pain can have a significant impact on joint mobility. Pain causes muscle tension and tightness, which can limit the range of motion in the affected joint. Over time, this can lead to joint stiffness, further reducing mobility. Chronic pain can also cause inflammation, which can damage the joint and surrounding tissue. This can make movement painful and limit mobility further.
Pain also affects the way we move. When we experience pain, we tend to move in a way that avoids or minimizes pain. This compensation can cause imbalances in muscle strength, leading to further pain and reduced mobility. These imbalances can also cause joints to move out of alignment, leading to even more pain and reduced mobility.
IMPROVING JOINT MOBILITY
Improving joint mobility can help reduce chronic pain and improve overall quality of life. Joint mobility exercises aim to improve the flexibility and range of motion of the joints, reducing stiffness and increasing mobility. These exercises can also help to correct muscle imbalances and improve posture, reducing the risk of further injury and pain.
Here are some exercises that can help improve joint mobility:
- Shoulder circles – Place your hands at your sides and stand with your feet shoulder-width apart. Slowly lift your shoulders up towards your ears and then back down in a circular motion. Repeat 10 times.
- Knee circles – Stand with your feet shoulder-width apart and your hands on your hips. Lift your left leg and bend your knee, then slowly rotate your knee in a circular motion. After 10 repetitions, move to the other portion.
- Ankle rotations – Put your feet flat on the floor and sit down. Slowly rotate your left ankle in a circular motion, then switch to your right ankle. Repeat 10 times for each ankle.
- Cat-cow stretch – Begin on your hands and knees with your knees immediately behind your hips and your hands directly under your shoulders. Inhale and arch your back, bringing your head towards the ceiling. As you exhale, arch your back and tuck your chin into your chest. Repeat 10 times.
- Hip flexor stretch – One foot should be on the ground in front of you as you kneel on one knee. Till you experience a hip flexor stretch, gently advance your hips. Switch to the opposite leg after holding for 30 seconds.
- Squats – Put your feet shoulder-width apart while maintaining a small outward toe point. Slowly lower your body as if sitting in a chair, keeping your weight on your heels. Hold for a few whiles before rising steadily. Repeat 10 times.
- Wall angels – Place your feet shoulder-width apart and lean against a wall. Raise your arms so they are parallel to the ground and slowly move them up and down, keeping them in contact with the wall. Repeat 10 times.
Joint mobility plays a crucial role in reducing chronic pain. Chronic pain can significantly impact your quality of life and reduce your overall level of functioning. Improving joint mobility can help to alleviate the symptoms of chronic pain, reduce inflammation, and improve joint health. Regular exercise and stretching, coupled with a healthy diet, are essential for maintaining joint mobility and overall health.
Consult with your healthcare provider at Specialty Care Clinics by calling 469-545-9983 to determine the best course of action to improve joint mobility and alleviate chronic pain. With dedication and persistence, you can regain control of your life and enjoy a pain-free lifestyle.