Five Tips for Safe Stretching to Manage Joint Pain

A recent study analyzed stretching to improve your flexibility, which could help reduce joint pain.

Why Do We Become Less Flexible As We Age?

Do your joints feel stiff when you wake up in the morning or throb after a long day on your feet? You may remember the days when your back, hips or knees didn’t ache and wonder how you got to this point.

Osteoarthritis (OA) is a progressive disease that causes joints to deteriorate. Aging, mechanical loading, injury and obesity can make osteoarthritis, rheumatoid arthritis (RA) and other forms of arthritis progress more quickly. The aging process also reduces the amount of synovial fluid in the joints, which lubricates them for easy mobility.

The Role Flexibility Plays in Joint Pain

Maintaining flexibility in the muscles and joints can help you remain independent in retirement years and older age. Whether you’re placing food dishes for a pet or glancing back to merge onto the freeway, it’s essential to have flexible muscles and joints that operate smoothly.

You can remain flexible by doing cardiovascular exercise and strength training several times per week. You might choose to take daily walks or engage in gentle exercises such as biking or swimming.

Recent Research Finds Static Stretching Can Increase Flexibility

A new study published in Springer Nature examined 189 studies examining 6,654 adults. The researchers found that a single session of static stretching moderately improved flexibility, but multiple sessions made a significant improvement in flexibility.

The study also found the following:

• Adults who had low flexibility at the beginning of the study made more substantial improvements compared to adults who had average flexibility.
• Single sessions of static stretching caused more improvement in the hamstrings compared to the spine.
• Adults received the most benefit from four minutes of stretching in a single session or 10 minutes per week of cumulative stretching (Springer Nature).
• Strenuous stretching and easy stretching equally improved flexibility (Medical Xpress).

Tips to Stretch Safely and Improve Flexibility

Regardless of your experience level with stretching, it’s important to exercise care and adhere to certain safety recommendations.

1. Always warm up for five to 10 minutes to prevent pulling a muscle or creating joint inflammation. A warm muscle can stretch longer and bring better results.
2. You can modify most stretches to accommodate your ability level. Use a chair, a standing position or the wall if you are not comfortable stretching on the floor.
3. Try to relax and breathe normally while stretching. Do not hold your breath.
4. Use smooth, slow movements when stretching. Avoid bouncing or jerking motions in any part of the body, especially the joints.
5. Stretch at the end of your workout. “Stretching at the end of the cool-down phase, after exercise when your muscles are still warm, helps to maintain long-term flexibility benefits,” said Duane Knudson, PhD, professor and chair of the department of health, physical education and recreation at Texas State University.

Add Variety to Your Stretching Routines

Doing the same stretching routine every day is a recipe for boredom. You are more likely to remain consistent if you can make stretching enjoyable and fun.

You could start by finding new locations to stretch. Rather than doing your daily stretches on the living room carpet, consider stretching outside in your backyard or at a nearby park.

Exercising with other people can boost your mood and add accountability. Activities like yoga and tai chi offer more than just deep stretching. According to the Arthritis Foundation, the smooth, graceful movements of tai chi can help you improve your balance, lower stress and relive arthritis pain, especially if you have knee osteoarthritis.

Flexibility and Balance Can Reduce the Risk of Falling

Adults who have chronic joint pain have an increased risk for falls. One study in Arthritis Research and Therapy associated knee and hip osteoarthritis with falls, recurrent falls and fractures.

Falls are the second leading cause of unintentional death worldwide, and the risk increases with age. However, you can improve your flexibility and balance regardless of your age.

Try the following balance and flexibility exercises to prevent falls.

Lunge Stretch

Hold on to a chair and begin with your right leg forward. Bend your leg slightly and put your foot flat on the floor. Lead with your pelvis and shift your weight forward until you feel a stretch in your left quadriceps. Hold for 10 to 30 seconds and then repeat with the other leg.

Stretching is one of the best treatments for osteoarthritis, rheumatoid arthritis or any other type of arthritis because it lubricates the joints with synovial fluid.

Lat Side Stretch

Stand with your feet about hip-width apart. Put your hands overhead, holding your right wrist with your left hand. Slowly bend at the waist to the left until you feel an extended stretch on your right side. Hold this position for 10 to 30 seconds, and repeat on the other side.

Single Knee to Chest Stretch

Lie on a mat with your knees bent and your feet flat. Pull your left knee toward your chest, while keeping both hips on the mat. Use both hands to pull the knee toward your chest and feel a deep stretch in your hip. Hold the stretch for 10 to 30 seconds, and repeat on the other side (Arthritis Society Canada).

Balance Exercises

Try these exercises to build your balance (American Heart Association):

1. Stand on one foot for at least 10 seconds and repeat on the other side. Increase the time on each leg as you are able. Use a chair to steady yourself if necessary.
2. Walk heel-to-toe for 20 steps.
3. Walk in as straight a line as you can.

Schedule an Appointment with Your Orthopedist

It is wise to consult your orthopedist before beginning a new exercise or stretching routine. Your physician can design a personalized exercise and therapy regimen tailored to your age and skill level.

If you are experiencing consistent joint pain and you have not gotten relief from physical therapy, cortisone shots, nonsteroidal anti-inflammatory drugs (NSAIDs) and pain relief medications, talk to your doctor about your options. Total joint replacement is a safe, effective treatment for chronic joint pain from osteoarthritis, rheumatoid arthritis and other forms of arthritis.

Call today to make an appointment. Sometimes, a simple procedure can relieve pain, increase your independence and enhance your quality of life so you can resume your daily activities.