Top LOW-IMPACT Exercises to do with Joint Pain
For those of us who experience joint pain, it’s quite difficult to think about exercise, when you have a lot of pain just moving around. So, in this blog we’re going to suggest a few types of exercise that you can do to help keep your movement fluid, which should hopefully reduce the severity of the pain.
The aim of this, is to start slow, and go slow. You don’t have to do major amounts of movement, you just need to move, little and as often as you can. The reason we experience so much pain with our joints is that with Arthritis for example, you have wear & tear general deterioration of the joint, which causes inflammation, and then, all the tendons, nerves and muscles tighten up around the affected joint to protect you, and to stop you moving. Whilst this is what the body needs, it can often lead to exacerbated pain because the joint and its surrounding muscles are being held in an abnormal position. So, the best thing you can do is to keep moving as much as your body allows.
What types of exercise are best for joint problems?
- SWIMMING
The best type of exercise for those with joint problems is SWIMMING because its not weight bearing, so you’re exercising with the least amount of stress going through your joints. All you need to do is get in & out of the pool and most swimming pools have easy access stairs into the pool. The motion of swimming allows you to lengthen your muscles (particularly in your legs) which helps to reduce any muscle spasms around the affected joint. It’s better if you can do front crawl or freestyle as its professionally known, because it allows you to have a neutral spine, but that’s not for everyone, so use a stroke you’re comfortable with. Aim to start with 10 lengths (depending on the size of the pool) or about 10-15 minutes initially and do this several times a week. Then, build up an extra 2 lengths every swim, every few weeks. You’ll notice your movement is better, your posture is better and hopefully, your pain is less.
- WALKING
The easiest and possibly the most popular way for many to exercise, is walking. The nice thing is, it doesn’t cost anything to go for a walk and you can go as fast or as slow as you’d like depending on your pain. Remember that if you’re in a lot of pain, a walk on a flatter journey is best, but as you build up your stamina & fitness levels, adding in a small hill or elevated section of the walk can really help.
- YOGA OR PILATES
Depending on the type of joint problem you have, yoga or pilates can help. Yoga is traditionally more about holding yourself in positions and stretching whereas, pilates is more of a gentle approach, again with holding and stretching but in our experience is a lot kinder to someone with joint issues. Obviously if your movement is restricted, you may not feel like a yoga or pilates class, but you can find lots of quality instructors that do gentle yoga and pilates exercises on Youtube. All you need to do is type in Yoga for leg pain / pilates for shoulder pain and a range of videos will appear. One of the Youtube yoga instructors our Head of Marketing (who has joint problems) recommends is Adriene – see the link to her pages: https://www.youtube.com/c/yogawithadriene
But just remember, that even if you’re note mobile at the moment, you can always do some stretches and movements to keep the rest of your body supple, even if you’re sitting in a chair all day, so just have a look at some videos on youtube.
Remember that your goal when you’re exercising with a joint issue, is to keep stable and keep moving. Under no circumstances should you do high impact exercise like running or jogging, you need to protect your joints as much as possible, to not put a heavy load on your joints but you still want to move.
Once you’ve adopted some of these Low Impact exercises, you should notice that you move better, your posture is better, your joints are not so painful & inflamed and that you feel better too!
Also in Natural Health World Articles
D-Mannose FAQ
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D-mannose is commonly discussed in relation to urinary health, particularly by people who experience recurring urinary discomfort or infections.
It is typically used as a supplement that may support urinary tract health, not as a treatment for an active infection.
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D-mannose is thought to interact with certain types of bacteria, including Escherichia coli, which are commonly associated with urinary tract infections.
It may help reduce the ability of these bacteria to attach to the lining of the urinary tract, allowing them to be flushed out through normal urination.
This is a proposed mechanism and does not apply to all types of urinary issues.
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Some people choose to take D-mannose daily, particularly when managing ongoing or recurring urinary issues.
However, there is no single standard approach, and usage can vary depending on the product and individual circumstances.
If you are considering regular use, it’s a good idea to speak to a healthcare professional to ensure it is appropriate for you.
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D-mannose is generally considered well tolerated for most people when taken as directed. Some individuals may experience mild digestive discomfort, particularly at higher intakes.
If you are pregnant, recovering from surgery, managing a health condition, or taking medication, it’s best to speak to your GP or healthcare professional before use.
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No — D-mannose is not a replacement for antibiotics or medical treatment.
If you have symptoms of a urinary tract infection, it’s important to speak to a GP, as antibiotics may be required.
D-mannose is typically discussed as a self-care option, not a treatment.
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The NHS includes D-mannose as one of several options that people may consider if they experience recurrent urinary tract infections.
It is generally described as a self-care approach rather than a medical treatment, and evidence is still considered limited.
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D-mannose is commonly available in both tablet and powder form.
- Powder can allow more flexible dosing but usually needs mixing
- Tablets are more convenient and easier to take on the go
The best option often depends on personal preference and what fits most easily into your routine.
- Powder can allow more flexible dosing but usually needs mixing
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There is no single agreed dose for D-mannose.
Different products provide different guidance, and some are designed to be taken in smaller amounts throughout the day rather than all at once.
It’s best to follow the instructions on the product you are using and speak to a healthcare professional if you are unsure.
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Recurring urinary tract infections can happen for a variety of reasons, including anatomy, hormonal changes, life stage, sexual activity, and individual susceptibility.
In many cases, there isn’t a single clear cause.
If you experience frequent UTIs, speaking to your GP can help identify any patterns, possible triggers, and appropriate ways to manage them.
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If you are experiencing symptoms such as:
- Burning or pain when urinating
- Frequent or urgent need to urinate
- Lower abdominal discomfort
- Cloudy or strong-smelling urine
It’s important to seek advice from a healthcare professional.
In many cases, you do not always need to wait for a GP appointment. According to NHS guidance:
- A pharmacist can often provide advice and, in some cases, treatment for uncomplicated UTIs
- If you cannot access your GP, you can also use NHS 111 for urgent advice, either online or by phone
You should seek more urgent advice if:
- Symptoms are new, severe, or getting worse
- You have a high or very low temperature, or feel shivery
- You have pain in your lower back or sides
- You notice blood in your urine
- Symptoms are not improving within a couple of days
If you experience recurrent urinary issues, it can also be helpful to speak to your GP about patterns, possible triggers, and whether there are any preventative or supportive approaches that may be appropriate for you. You may also wish to ask whether options like D-mannose are suitable within your overall care.
While most urinary tract infections are straightforward to treat, they can occasionally lead to more serious complications if left unmanaged. In some cases, UTIs can develop into more serious infections, including sepsis, particularly if the infection spreads to the kidneys or bloodstream
This is one of the reasons why it’s important not to ignore ongoing or recurring symptoms, and to seek medical advice where needed.
For more information, you can also visit the NHS guidance here: https://www.nhs.uk/conditions/urinary-tract-infections-utis/
D-mannose is not a substitute for medical care or prescribed treatment.
- Burning or pain when urinating
