Working out with a stiff joint or an aching bone can be an extremely difficult thing to do. Suppressing your entire motivation towards a healthy and fit exercise routine are your inflamed joints. In such a situation, getting the regular chores done is such a problem, leave alone working out.
Although doctors suggest to rest the inflamed joint in case of gout to avoid any further inflammation of the joint, but a few motion exercises can be followed to reduce the stiffness of the joints.
To make this struggle easier, here are some exercises that you can follow during you peak arthritis or gout painful days.
Motion Exercises
These exercises are great for reducing stiffness in the joints. Motion exercises keep your joints flexible and moving. An easy form of motion exercise can be rotating your feet in circular motion.
Strength Exercises
These exercises include the use of weights to impose pressure on the muscles and joints in order to strengthen them. Strong muscles help in the mobility of soar joints and take pressure off of them.
Stretching Exercises
Help with the flexibility and mobility of stiff joints and sore muscles. Stretching exercises include Pilates, yoga and tai chi
What More Can I Do?
In addition to these joint mobility exercises, arthritis and gout patients can incorporate many more exercises in their workout routines for better results:
Chair Stands
Sit in a regular height chair. Raise your lower body, shifting your weight to your hands while gripping he chair to inflict pressure on muscles and joints. If the height of the chair makes it too easy and does not seem very effective, shift to a lower height chair. Try doing 10 to 15 reps.
Walking
Walking is a great bone and muscle strengthening exercise. It also counts in the form of aerobics activity. Making a routine of walking 3 to 5 days a week starting with a 10 minute walk can build your endurance to extend your walking time and strength.
Weight Lifting
Start by using light hand weights of about 2 to 5 lbs and focus on bicep curls. Build your endurance with time slowly increasing the weight and repetition sets. Weight lifting will impose pressure on your immobile joints and muscles, strengthening them.
Hand Stretch
Spread your fingers as wide as you can then squeeze your hand into a fist. If you are in water, do the same practice or take a sponge and wet it with water. Squeeze the damp sponge to clear out any water to form your hand into a tight fist.
Qi Gong
Sitting up straight in a chair or standing tall, stretching your back straight, take deep breaths at regular intervals. Place your hands on your stomach to focus on the abdominal muscles reacting to your breathing process.
These exercises can be the solution to your gout and arthritis workout troubles. All the exercises focus on inflicting subtle pressure on the muscles, bones and joints to increase their strength, mobility and flexibility.
