Mailbag: Conquer Exercise Anxiety to Ease Joint Pain
By
Dr. Scott Olson, ND
Posted October 17, 2023
“You’ve said exercise is good for joint pain, but it’s just so hard to get moving when I’m in pain. What can I do?”
-Mike from Milwaukee, WI
Hi Mike,
I KNOW it sounds contradictory to say that exercise can reduce joint pain. It IS counterintuitive. But it’s also been proven effective in study after study.
I like to use the Go Easy to Ease the Ache approach to conquer anxiety about exercising.
The keys to making it work are to…
- start slowly and
- choose low-impact activities that are gentle on the joints.
Water-based exercises are your best bet. The water provides buoyancy and cushioning. Swimming laps, water aerobics, or even just water walking are fantastic options.
For land-based exercise, cycling on a stationary bike is another excellent choice. The smooth circular motion encourages mobility without a jarring impact.
Some folks can also tolerate gentle strength training using weight machines, resistance bands, or bodyweight exercises, as long as weights and repetitions are kept low.
Stretching, yoga, Tai Chi, and other mind-body exercises are excellent for increasing flexibility and range of motion.
The goal is to gently strengthen the muscles around the joints, which provide stability and absorb shock.
As activity is gradually increased, tissues become healthier, inflammation is reduced, and joint pain usually decreases.
I always remind my own patients to listen to their body and rest when needed. And I encourage them to consider supplementing their exercise routine with anti-inflammatory nutrients such as turmeric, Boswellia, fish oil, or olive leaf extract.
Taking a joint support and repair supplements such as glucosamine, chondroitin, UC II (collagen), MSM, or SAMe can also be useful. They typically ease pain and stiffness, making exercise easier as well.
With patient and slow progression, the Go Easy to Ease the Ache approach to exercise can improve joint health and slash pain.
P.S. Have a health concern that’s worrying you? CLICK HERE to submit your question and get featured in the weekly mailbag!
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Mental Health Linked to 30% FASTER Aging [6-Step FIX]
Your mind and body are more connected than you might realize—and a groundbreaking new study proves just how profound that connection really is. In fact, it’s this mind-body link that helps explain why battling depression can put you on the fast track to physical decline. Depression is the most common mental health condition worldwide. We’ve...
The Air You Breathe Is Silently Stealing Your Memory
You already know that air pollution damages your lungs. Chances are you’ve heard it can also harm your heart. And I bet you won’t be surprised when I tell you it claims millions of lives annually. But now, alarming new research suggests polluted air might also damage your brain. This study found that long-term exposure...
Get Intermittent Fasting Benefits Without Going Hungry
Intermittent fasting, which involves cycling between eating and fasting periods, is effective. There’s plenty of evidence for that. It’s not just weight loss, either. Intermittent fasting has significant benefits for metabolic health. However, many people find fasting difficult to stick to—and others can’t do it at all due to medical issues—so they miss out on...
Just Diagnosed with Hypertension? —6 Things to Do Next
You’ve been diagnosed with high blood pressure—now what? First, take a breath. You’re not alone—over 30 percent of adults worldwide have hypertension. That makes it one of the most common health issues… and a top cause of preventable deaths. The good news is that, unlike some conditions that can leave you feeling helpless, high blood...
Brain Games Are USELESS—Do These 5 Things Instead
I’ve seen a lot of lists lately claiming to have the secrets that keep your brain from turning into mush as you age. They typically advise activities such as doing crosswords, learning Spanish, or taking up the accordion. Challenging your mind with new learning experiences is definitely a great way to keep your brain engaged...
This $5 Fix REVERSES Cellular Aging in Just 6 Months
You take your vitamins, eat your vegetables, and feel healthy—so your nutrition is covered… right? Well, new research suggests that even health-conscious older adults may be missing crucial nutrients that keep their cells functioning like those of younger people. The trouble is that as we age, our bodies become less efficient at absorbing nutrients from...
Mailbag: Doctors Get Bone Health WRONG—Here's What Really Works
“Thank you so much for answering this. With millions of women who are seniors over 70 facing a diagnosis of osteoporosis, this is my question. What can we do naturally to help improve our bone density, especially in the spine lumber 1 and 2? Also, how do we help improve bone density in the femur...
Critical Brain Nutrient Missing In 9 Out of 10 American Diets
You’ve probably heard plenty about brain-boosting omega-3s, antioxidants, and B vitamins. But there’s another nutrient that’s just as critical for your cognitive health. However, it’s been flying under the radar… until now. Mounting evidence suggests this overlooked compound could be key to protecting your brain and enhancing memory. It may even reduce your risk of...
"Miracle Berry" Supercharges Your Microbiome
Happy Father’s Day to all the dads and granddads who’ve shared their wisdom, strength, and love through the years. Thank you for teaching us that the best medicine is laughter, love, and a father’s caring heart. Want to upgrade your health but don’t want complicated diets or expensive supplements? Science just revealed a delicious way...
This "Healthy" Sweetener is Sabotaging Your Weight Loss
Everyone knows that a balanced diet and regular exercise are crucial for maintaining a healthy weight. But what if the “diet” products you’re using to cut calories make you hungrier, so you eat more? Well, a shocking new study suggests that a popular artificial sweetener is secretly sabotaging your weight loss efforts. Let’s dig into...