Active Norfolk - Healthy Joints
Skip to main content

Healthy Joints

  • Musculoskeletal pain is pain that affects the muscles, ligaments and tendons, and bones.

    Arthritis - a condition that causes pain and inflammation in a joint. Two common types being osteoarthritis and rheumatoid arthritis.

    After a bout of exercise your pain tolerance increases, things hurt less, and this can last for up to an hour depending on the exercise.

    The body needs three 'S's to function properly.

    • Suppleness
    • Strength
    • Stamina

    The aim is to find an exercise level you can do on both good and bad days, so don't expect to progress quickly.

    It is better to do too few exercises in the early stages than too many and give up!

    Do your exercises slowly, smoothly and without jerking. If a particular exercise causes an increase in pain during or after the session, don't just stop doing the exercise instead make the movement smaller so that you can still do the exercise rather than avoiding it.

    Ask for help where needed. Do remember to stick to your goals, and don't be tempted to try too many.

    It may be best exercising in the mid-morning or early afternoon – or otherwise when any pain medication is in its peak effectiveness.

    Be more active on your better days.

    Avoid exercising when your muscles may be tense, or when the threat of fatigue is at its worst.

    While you sleep, your body temperature drops, leaving you stiff and lacking flexibility in the morning. Since flexibility helps your joints move in their full range of motion during a workout, you may not perform optimally first thing in the morning.

    Everybody is different however, so listen to your body and talk to your exercise professional for more advice.

    Do something you enjoy!

    Recommended Activities:

    Stretching increases flexibility and helps loosen stiff muscles. People who stretch often also have better range of motion. Stretching can help alleviate some of the muscle aches associated with chronic pain.

    Water Aerobics:
    Exercising in warm water relaxes muscles and takes pressure of your joints. Avoid exercising in cold water though, because it tends to make muscles tense.

    Qigong is a blend of mindfulness and tai chi. Qigong can be described as a mind-body-spirit practice that improves one's mental and physical health by integrating posture, movement, breathing technique, self-massage, sound, and focused intent.

    Here are 5 reasons why Qigong is so effective for pain:

    1. Qigong uses movement – but gentle movement that anyone can do
    2. Qigong gives you all the pain-reducing benefits of mindfulness meditation.
    3. Qigong can be practiced even if you are overweight, in a wheelchair, or recovering from surgery.
    4. Qigong is non-addictive, unlike opioid medications.
    5. Qigong brings many other benefits in addition to relieving pain.

    Visit our Activity Finder to find a suitable activity session near you.

    Chronic Pain Statistics:

    100% of participants enrolled on local sessions have suggested Qi Gong has been beneficial to their pain symptoms and general wellbeing.

    Almost 50% of adults living with chronic pain (Ref)

    10 million people suffer from arthritis or similar in the UK

    400,000 suffers of rheumatoid arthritis

    Rheumatoid arthritis increases risk of heart attack & stroke by up to 60%, 1 year after diagnosis

    Further information on healthy joints and physical activity

    • NHS Arthritis