Happy New Year 2025!🎉
We hope you will have a prosperous and good health this year.
We are writing about why it is important to exercise for chronic pain and other conditions.
Back in April 2021, Natasha had a sudden pain in her left knee that was bothering her for a few weeks during her 10k training and she had to stop running for a while. Once she received a diagnosis from the GP, she was told to rest and underwent physiotherapy. Fast forward, her left knee is not as normal as it used to be, but she carried on and exercised to strengthen her knees and prevent injuries.
If you suffer from chronic pain, you are not alone.
Physical activity is important for managing knee pain and other chronic pain conditions because it improves the overall health of the muscles, ligaments, joints and surrounding structures.
Here are the key reasons why exercise is vital to managing chronic pain:
Strength Training Exercises
Stronger muscles particularly around the knees help stabilise and support the joints and ligaments reducing stress on the affected area.
For example, strengthening the quadriceps
- Front thigh: rectus femoris (RF)
- Inner thigh: vastus medialis oblique (VMO), sartorius
- Outer thigh: vastus lateralis, iliotibial tract (IT)
- Hamstring: Bicep Femoris
- Knee: Patella, patellar ligament, anterior cruciate ligament (ACL)
Improving Joint Mobility
Constant regular movement helps maintain the range of motion in joints preventing stiffness and improving function.
Stretching and low-impact exercises such as pilates, yoga or swimming can keep joints flexible.
Reduce Inflammation
Physical exercise promotes blood flow which can reduce inflammation and help with tissue repair.
It also simulates the production of endorphins which are natural painkillers.
Weight Management
Physical exercise helps maintain a healthy weight which is very important for knee pain as excess weight increases the load on joints exacerbating pain and degeneration.
Enhancing Cartilage Health
Controlled movement stimulates the production of synovial fluids which lubricates joints and nourishes cartilage helping to reduce pain and delay degeneration.
Preventing Muscles Atrophy
Chronic pain often leads to inactivity which can result in losing muscle (atrophy). Exercise prevents this and maintains functional strength.
Psychological Benefits
Physical activity reduces stress and anxiety which can exacerbate chronic pain. Improved mental health can also increase pain tolerance.
Reducing Dependency on Medications
With consistent exercise, pain levels may decrease to the point where less reliance on pain medications and supplements is needed.
Type of Exercises we highly recommend:
Low-impact Aerobic Exercise: Walking, swimming, hiking or cycling to improve endurance without stressing the joints.
Strength Training: Using dumbbells, kettlebells, ankle weights or resistance bands to build supportive muscles and ligaments.
Stretching: Stretching exercises before or after bed or exercises to improve flexibility and prevent stiffness. We recommend you stretch on rest days.
Balance and Stability Exercises: Tai-chi, Pilates, Yoga or barre type of exercise to improve coordination and reduce the risk of falls.
It is essential to consult your GP or physiotherapist before starting our exercise classes especially if you have chronic pain to ensure safety and effectiveness.
Recovery is a journey, not a destination.
We hope this article is helpful to you.
NKH Fitness Team x
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