Rest Your Joints After Workouts to Prevent Injury

Exercising promotes physical and mental well-being, but overexercising can stress the joints and cause physical breakdown or injury.

Does Exercise Reduce or Cause Joint Strain?

One of the best ways to reduce joint strain is to maintain a healthy weight. Every pound of body weight places four to six pounds of pressure on your knees.

Your doctor may have prescribed a heart-healthy diet and regular exercise for losing or maintaining weight. However, it’s important not to push too hard when working out. The same activities that burn calories to reduce joint strain can cause joint damage if you exercise too hard.

How to Know if You Are Overexercising

How much is “too much” exercise? Overtraining can cause poor sleep, fatigue and mood swings. Here are some other signs that you may be pushing too hard at the gym:

• Increased heart rate
• Not feeling as strong
• Exercise stops being invigorating
• Lacking physical performance
• Difficulty reaching fitness goals
• Changes in metabolic function

Guidelines for Safe Exercise

The American College of Sports Medicine suggests that adults between 18 and 65 do moderate exercise for 30 minutes five times per week or vigorous exercise for 20 minutes three times per week. They also suggest strength training twice per week. These guidelines will help establish balance in your exercise schedule.

Here are some other helpful suggestions for safe exercise:

1. Create balanced exercise routines that include cardio training and strength training.
2. Build in rest days to help you recover.
3. Do not increase the intensity or amount of your exercise by more than 10 percent per week.
4. Try to get eight hours of sleep every night.
5. Eat a well-balanced, nutritious diet with lean protein, complex carbohydrates and healthy fats.
6. Drink plenty of water.

Why You Need Rest Days

When you rest between workouts, your muscle fibers repair and rebuild their strength. However, it would be best if you still planned to move your body in some way daily. Choose among activities like walking, yoga, pilates or swimming. These activities are easy on your joints because they are low impact.

Schedule a Consultation With an Orthopedist

Isn’t it time to create some fitness goals for yourself? National Women’s Health and Fitness Day is Sept. 28. This special day supports the importance of health awareness and fitness for all women. We all need to take our health seriously, so prioritize your wellness this month.

Talk to your doctor about creating a health plan that includes regular exercise and a healthy diet. If you are experiencing joint pain, do not ignore your symptoms. Our orthopedists can help find the root cause of your knee, shoulder, hip or joint discomfort. You can even request an appointment at one of our nationwide orthopedic surgery centers.