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  • Deanne Pandey

Not letting your joint pain in the way of your fitness goals

In our last blog, we discussed about how joint pain and arthritis can interfere with our daily lives. apart from that, it can surely interfere with our fitness regime. Having joint pain can really restrict the extent and number of exercises that you can do on a daily basis. however, there is no need to be disheartened or deviate from your fitness journey. You can opt for low impact exercises.

Low-impact exercises aren’t any less effective at helping people reach their training and fitness goals, they just avoid placing lots of weight or strain on your joints as you workout. No matter your age or fitness abilities, anyone can suffer from aches and discomfort in their joints and this is why low-impact exercises are so useful. Going heavy on the squat, deadlift, bench press, overhead press, and barbell row has made up the backbone of our routines for good reason: They work. But after a while, your body will start to rebel against you. Aching in your joints will start to hinder your progress. Your strength will start to plateau, and building muscle will be a struggle. If you continue to lift this way with joint pain, you’ll end up hurt. The key to dealing with any training injury is to work as hard as you can on exercies that won’t cause joint pain ans will help you recover. The truth is, you can still build strenght and muscle mass without the barbell. By implementing more work with machines and cables, you can keep joint pain at bay and set yourself up for success without having to stop training.

But you aren’t limited to cardio-based training. Building up strength and muscle mass is essential for improving stability and great for burning calories. This can be achieved with a light form of force to work against, this can even come from your own bodyweight in the form of push-ups and squats.


Here are some low-impact exercises if you have joint pain-


Easy Jumping Jacks-A good warm-up exercise, Low-impact jumping jacks will get your heart pumping and muscles moving. You can exaggerate the arm movements to burn maximum calories.

How to do-

  • Start by standing with arms down at your sides.

  • Step your right foot out, and at the same time bring your arms up above your head. Keep your weight in your right foot throughout this movement.

  • Return to your starting position.

  • Immediately step your left foot out. Once again, with your weight on your left foot, bring your arms above your head.

Skaters-Channel a speed skater when you complete this move. The low-impact version omits the jump but will still make you work.

How to do-

  • Start in a curtsy lunge position with both legs bent, your right leg behind and across your body. Your left arm should be straight down and right arm bent comfortably up at your side for balance.

  • Pushing off the left leg, begin to stand, bringing the right leg forward and swinging your left leg back and across, switching arms as you go. Work quickly, but to maintain the low-impact approach, don’t jump.

Squats and Jabs-A body weight squat combined with boxing will have you bobbing and weaving for low-impact greatness.

How to do-

  • Start by standing with your feet slightly wider than shoulder-width apart and your arms down at your sides.

  • Squat down, ensuring your chest is up, butt is back, and knees are out.

  • Stand up, and when your legs are extended, throw a cross-body punch with each arm.

  • Squat down again, stand up, and punch.

Standing crunches-Ensure that your core is engaged and the movement is controlled for maximum effect.

To get moving:

  • Start by standing with your feet shoulder-width apart and your arms bent, hands on the back of your head and elbows flared out to the side.

  • To begin the movement, bend to your right side, bringing your elbow down as you simultaneously bring your right knee up to touch.

  • Return to your starting position. Repeat the same steps on the left side.

Lateral Shuffles-Working in both the frontal and lateral planes, this move will make your muscular strength more well-rounded.

How to do-

  • Start by standing with your feet shoulder-width apart, knees slightly bent, hips slightly bent so you’re maintaining a forward posture, and your arms comfortably in front of you.

  • Shift your weight toward your right, pick up your right foot, and push off from your left foot to move your body to the right. Go as quickly as you can during this movement while maintaining your form.

  • Bring your feet back together, and repeat, continuing to “shuffle” to the right, propelling yourself with your left foot as you go.

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