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No pain, no gain? Exercise when it hurts

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No pain, no gain?

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No pain, no gain?

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  • Correct Answer:

If this is your motto while working out, you could be setting yourself up for injury. Pain is your body’s natural warning system, so, pushing through sharp pain in joints or muscles can get you hurt.

 

On the other hand, some discomfort is normal after a workout. It was widely thought that delayed onset muscle soreness (DOMS) was caused by lactic acid -- a by-product of breaking down molecules for energy. More recent research suggests exercise causes micro tears in muscles and tissues that trigger inflammation. The key is to listen to your body and stop if you’re really hurting.

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If you have joint pain, exercise will make it:

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If you have joint pain, exercise will make it:

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  • Correct Answer:

Joint pain doesn’t get better with bed rest. In fact, too little exercise can make pain worse and reduce your mobility. Arthritis Research UK recommends exercise for joint pain from shoulders to toes. Exercise helps:

  • Keep the joint supple
  • Boost blood flow
  • Deliver nutrients
  • Strengthen muscles

Improving muscle strength also takes the pressure off your joints. An added benefit is weight loss which means your joints take less strain as they carry you around.

Which workout has been proved to help some people with low back pain?

Which workout has been proved to help some people with low back pain?

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Yoga improves your strength, flexibility, balance and mental wellbeing.

 

All of these are benefits when you’re tackling pain. The largest ever UK study on yoga and lower back pain found yoga helped:

  • Improve posture
  • Reduce stiffness
  • Improve stress levels.

The study published in the Annals of Internal Medicine found that after 3 months, yoga was 30% more effective in improving the ability to do everyday tasks compared to back pain treatment usually recommended by GPs.

Which of these is a good way to increase exercise when you have joint pain?

Which of these is a good way to increase exercise when you have joint pain?

  • Your Answer:
  • Correct Answer:

The key to exercising with joint pain is to start slowly with small changes. You can then gradually increase what you do to improve your level of fitness. So, just parking your car further away from the shops can help encourage you to walk further. Activities like t’ai chi or qigong classes can help motivate you with gentle exercise. Hydrotherapy is also beneficial. This low-impact exercise in warm water can soothe muscle pain and reduce stress on your joints as you build-up your strength.

When should you stretch?

When should you stretch?

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  • Correct Answer:

It used to be thought that stretching before exercise yielded the most benefit and may reduce your risk of injury. However, recent research has cast doubt on that. There is some evidence that stretching after exercise may be more beneficial, when muscles are warm and pliable. Stretching can improve your range of movement, help ease aches and pains, and keep joints flexible. Bear in mind, stretching at any time is not associated with harm, so if you’re used to stretching before exercise, there’s no reason not to continue.

You need to do strength exercises daily if you want to get stronger.

You need to do strength exercises daily if you want to get stronger.

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UK guidelines for adult exercise suggest doing strength exercises that work all the main muscle groups, 2 or more days a week. You should target your legs, hips, back, chest, shoulders and arms. Rest days are a crucial part of your exercise routine, because your body actually gets stronger while you’re recovering. This also helps prevent injuries. Plan 1 to 2 rest days a week. That doesn’t mean you should camp out on the couch. Just keep workouts to light exercise that improves blood flow and helps recovery.

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Wow! You know how to workout and stay safe!

Good effort. But you could still learn more about safe, effective exercise.

Not your best activity. But you get a pat on the back for staying active with aches and pains.

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