Your Guide to a Pain-Free Fitness Routine in the New Year

Living with shoulder, knee, or hip pain is tough, especially if you like to work out. It can be challenging to find exercises that make you feel like you accomplished something without causing you days of pain afterward.

The new year is quickly approaching, which means a new fitness routine may be on the horizon — but how do you make it pain-free? Here, experienced orthopedic surgeon Dr. Steven J. Svabek offers sports medicine tips to help you exercise safely with joint problems or pain.

Poor fitness habits that lead to pain

Even healthy people without joint issues can experience pain from using improper fitness techniques. However, if you live with arthritis or other types of joint pain, you’re more likely to have problems after exercise.

If you want to create a new fitness routine, avoid behaviors that often lead to pain after exercise, including:

• Improper lifting techniques
• Taking on too much too soon
• Not stretching before and after
• Improper footwear
• Holding your breath while lifting
• Not drinking enough water
• Ignoring weight management
• Lack of variety in exercises

Exercise variety is essential to ensure you strengthen all areas of the body, which helps prevent injury. Also, discuss any current pain or other health issues with Dr. Svabek, so he can help you develop a fitness plan that won't cause additional discomfort.

Tips for a pain-free exercise routine

If you have arthritis or other joint problems, consider these tips to help you enjoy pain-free workouts:

Warm up and cool down

It's crucial to warm up and cool down when you exercise. Warming up encourages blood flow to muscles and tissues, which prevents injuries due to stiffness. Cooling down helps stretch the muscles, preventing them from stiffening and experiencing pain later.

Start slowly

You may want to jump right into a fitness routine as soon as the new year hits, but it's critical to start slow. Taking on too much cardio or strength training too quickly can shock the body and muscles, leading to increased pain afterward.

Choose low-impact activities

If you already experience joint pain, avoid activities that involve jumping or other high-impact movements. Joint-friendly, low-impact activities include biking, swimming, and yoga.

Do strength training

Strength training is crucial as you age. Strong muscles and connective tissues support the joints, preventing injuries and pain as you get older. Begin weight lifting gradually, increasing your weights as you progress.

Learn proper form

Improper form with any exercise often leads to disaster — usually in the form of pain or injury. Use the correct form when lifting weights, for example, to prevent injury.

Gradually increase intensity

Going too hard too quickly can lead to joint pain and musculoskeletal injuries. If you want to start running, increase your distance gradually and avoid running hills right away. Work up to a higher intensity to be kind to your joints.

Try aquatic exercise

Exercising in the water is excellent if you have arthritis or joint pain. It’s easy on the joints yet still provides the workout your body needs to feel good.

If you do experience pain, Dr. Svabek offers various treatments to help you overcome your discomfort and return to your routine.

To learn more about exercising safely with joint pain, contact the Coral Springs, Florida, office of Steven J. Svabek, DO, PA, today to schedule a visit, or request your appointment online.