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The Best At-Home Workouts for Joint Pain

Healthy Senior Woman Working Out At Home

While many people continue to practice social distancing, at-home workouts remain a popular choice for staying in shape while staying safe and healthy. With so many options available, from streaming classes online to popular home exercise equipment, there’s no shortage of options to help you stay on track with your fitness goals without hitting the gym. But, for those living with chronic joint pain, it can be difficult to keep up with a daily at-home workout routine while also managing excessive movement that can worsen joint pain.

Thankfully, there’s a variety of low impact at-home workouts that will burn calories and get your blood flowing while helping to avoid excessive impact on your joints.  With so many out there, we asked our founder, Dr. Robert Dean, to tell us which workouts he most often recommends for his patients that are managing chronic joint pain.

“It’s so important that patients with knee, hip, or shoulder pain continue with daily movement,” he says. “Exercise will help manage pain levels while boosting energy and mood – which is something we all need these days!”

According to Dr. Dean, the key is finding at-home workouts that are low-impact, meaning movement that’s easy on your joints while still getting your heart rate up and working your key muscles.

“When choosing an at-home workout for joint pain, it’s important to find routines that work best for you based on your experience level, flexibility, and personal preferences,” he says. “That’s why my at-home workout recommendations span a variety of types, so my patients can choose one they really enjoy or mix and match throughout the week.”

Before we share Dr. Dean’s list of the best at-home workouts for joint pain, this is a friendly reminder to always consult with your doctor before starting a new workout routine. Now, the good stuff – here’s the list!

The Best At-Home Workouts for Joint Pain

Walking. Getting outside for a 20-30 minute walk is one of the best ways to get your daily movement in while easing the impact on your joints! This is because walking gets your heart rate up, burns calories, and gets you outdoors with exposure to natural light. If you tend to get bored or distracted, enlisting a walking buddy is a great way to stay focused while you walk. And, yes, four-legged furry buddies count!

 

Swimming. If you are lucky enough to have a pool or access to one nearby, swimming is one of the best all-around exercises for a full-body workout that can help improve joint pain. If you haven’t hit the water in a while, you can build up stamina slowly and start with some lower impact water aerobics.

Pilates. This is such a great full-body workout that also helps focus the mind through breathing. Because Pilates is focused primarily on strengthening versus aggressive movement, it’s a great choice for those with joint pain. Most streaming services offer a variety of online classes that you can take right in your own living room with or without equipment, with levels from beginner all the way to advanced. Yoga, though often confused with Pilates, is a different practice that focuses on body awareness – and is also a great choice for joint pain.

Cycling. If you’ve been using your stationary bike as a clothing rack, now is the time to clean it off and get back on! Stationary cycling is easy on the joints while working your core and leg muscles and burning calories. If you are new to cycling, be sure to start slow as it will take time to get used to the equipment, and be sure to closely follow all safety guidelines.

Area-Specific Workouts. For those managing joint pain in specific areas of the body, at-home workouts that focus on the problem area are a great choice! Not only will you strengthen and burn calories, but you’ll also help strengthen the affected area while increasing flexibility through low-impact movement. Check out our library of workout articles by body part here:

With so many great at-home workout options, you don’t have to give up staying active because of chronic joint pain! If you are new to working out, or if it’s been a while, here are some helpful tips to keep in mind:

  • It only takes 20-30 minutes a day, 3-5 days a week to start feeling the difference.
  • Start out slow and listen to your body; you will build up strength and stamina over time.
  • If something is uncomfortable, stop doing it.
  • Drink plenty of water before, during, and after your workout.
  • Pick a time of day that’s best for you; some people prefer an early-bird workout while others do better in the afternoon.
  • Eat whole foods and lean, healthy proteins to complement the progress you will make and stay energized.
  • Get enough sleep; otherwise, you’ll start to lose steam quickly.

If you are living with chronic knee, hip, or shoulder pain and have been told that joint replacement surgery may be your only option, AROmotion can help. Contact us today to schedule your free consultation with Dr. Dean to see if you are a candidate for our non-surgical treatment that has helped more than 1,800 patients stop their joint pain fast.

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

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4 Tips for More Restful Sleep

Happy senior couple sleeping

Did you know that as we age, our sleep needs and patterns can change? According to the National Sleep Foundation, it’s common for older adults to experience changes in the quality and duration of their sleep due mostly to changes to the body’s “internal clock”. Other factors can also impact changes in sleep patterns, such as chronic joint pain, other health conditions, hormone production, and shifts in daily schedules (such as waking up earlier, eating earlier, etc.) And, as we get older, it simply takes our bodies longer to adjust to significant changes to sleep schedules – making it difficult to get the restorative and restful sleep we need to recharge our bodies and minds each night.

According to AROmotion’s founder, Dr. Robert Dean, prioritizing sleep is one of the biggest keys to healthy aging – especially for his patients living with chronic joint pain.

“The myth that we need less sleep as we age is just that – a myth,” he says. “Of course, sleep is essential to healthy cognitive and immune system functionality, and when we don’t get enough of it, it causes a ripple effect on our health. And, for those with chronic joint pain, lack of quality sleep can have an adverse effect on pain levels and the body’s ability to recover daily.”

Thankfully, there are some simple steps that we can follow to help our bodies adjust to changing sleep needs. And the key according to Dr. Dean is treating sleep with the same priority as diet, exercise, and leisure activities.

“When we are younger, our internal clocks often allow us to go to bed later, wake up later, and so on,” he says. “As we age, that changes, but we cannot sacrifice the quality and quantity of sleep as a result. By making sleep a top priority in life, you can improve your daily energy levels, feel more alert, and also give your body the fuel it needs to manage health conditions including chronic joint pain.”

Here are Dr. Dean’s 4 Tips for More Restful Sleep that can help those struggling to adjust to new sleep patterns:

  1. Make Your Bedroom a Sanctuary for Sleep: Your bedroom should be set up so that sleep is its main purpose. Furniture should also be functional to promote sleep, including a comfortable and supportive mattress and pillows. If you are sleeping on an old, worn-out mattress, consider replacing it – especially if you have joint pain and your mattress is making it worse! Use blackout curtains to ensure that artificial light is blocked out during the night. And…put your smartphone out of immediate reach while you sleep to avoid the temptation of the “nighttime scroll”.
  1. Create a Relaxing Bedtime Ritual: Treat yourself to a soothing activity that helps unwind your body and mind before bed, so you can fall asleep faster. Ideas include taking a warm bath, drinking decaffeinated herbal tea, reading a chapter of a new book, or making time to talk distraction-free with a loved one.
  1. Exercise: Studies have shown that individuals who get movement during the day tend to fall asleep faster and get a higher quality of sleep. For those managing joint pain, exercise options may be limited, but even getting in a 20-minute brisk walk will help. Need a little encouragement? Enlist an exercise buddy to move with you and hold each other accountable!
  1. Manage Joint Pain: If joint pain is consistently disrupting your sleep, then it’s important to speak with your doctor about your options. Home remedies such as over-the-counter pain relievers, topical creams for pain, CBD, or massage wants can help release muscle and joint tension to help you fall asleep. Most importantly, do not suffer alone- always talk to your health care providers and your loved ones if joint pain is making it difficult to sleep.

“I always tell my patients that quality sleep is the essential ingredient in the recipe of a happy, and healthy life,” says Dr. Dean. “Other factors are very important as well, such as staying active and connected with loved ones, eating a balanced diet, and of course managing the aches and pains that come with aging.”

With Dr. Dean’s simple tips for more restful sleep, you can get the restorative shuteye you need to feel and perform at your best every day. And, for those living with chronic joint pain, sleep is essential to your daily pain management so you can stay moving and keep doing the things that you love.

If you are living with chronic knee, hip, or shoulder pain and have been told that joint replacement surgery may be your only option, AROmotion can help. Contact us today to schedule your free consultation with Dr. Dean to see if you are a candidate for our non-surgical treatment that has helped more than 1,800 patients stop their joint pain fast.

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

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Lost That Loving Feeling? How Joint Pain Impacts Our Relationships

Happy Senior Couple Relaxing on Beach

According to the CDC, more than 1 in 4 adults in the United States with arthritis report living with severe joint pain that limits their daily activities. With joint pain being such a common problem in our society, it’s no wonder why there’s such a plethora of self-managed pain management solutions available today. From over the counter medications to natural/herbal remedies to customized workouts for joint pain, many patients rely on self-care to lessen the pain on a daily basis. While these steps are important for everyday pain management, they are often not a viable long-term solution as arthritis is likely to worsen over time. When this happens, patients not only have to limit their daily activities and stop doing many of the things that they love – but they also have to manage the stress and anxiety that comes with this change in lifestyle. Unfortunately, this can then have a negative impact on our most important and intimate relationships, causing those with joint pain to “lose that loving feeling”!

Just in time for Valentine’s Day, we asked our founder, Dr. Robert Dean, to shed some light on how chronic joint pain from arthritis can impact romantic relationships and to share his tips on how couples can work together to not only manage the pain but also the emotional toll it can take.

“When you are living with arthritis, you have to manage more than just the pain,” says Dr. Dean. “You have to manage how the pain impacts your daily activities and make decisions around what you should and should not do keep the pain in check. For example, some patients may have to switch from their regular exercise routines to low-impact ones designed for joint pain. Others may have to take caution when playing with their grandkids, walking the dog, or gardening.”

According to Dr. Dean, this is where additional stress and anxiety that can impact intimate relationships can come into play.

“As human beings, we are used to being in control of our daily activities based on what makes us feel happy and healthy,” he says. “When those options are reduced or taken away, this can lead to feelings of sadness and isolation. This is when patients need to pay close attention to their stress and anxiety; if not managed properly, this can have a negative impact on their relationships.”

So, how can individuals living with chronic joint pain work with their significant others to get the help and support that they need? Dr. Dean recommends the following tips:

  • Be open and honest about the situation and what each partner needs. Often, we tend to reach for the right words to soothe our loved ones when they are struggling, but in the case of chronic joint pain, there’s really no way to sugarcoat the issue. While the partner living with the pain needs to feel unconditionally supported through the journey, the other partner may need permission to participate in some activities that the other cannot. Knowing that you have the full emotional support of your significant other will go a long way in reducing stress and anxiety and reinforce the trust and love that’s been the foundation of the relationship.
  • Schedule activities that you can do together. If one person in the couple is limited but the other isn’t, it’s important to continue to do things together to strengthen the bond and enhance the feeling of support. So, if your loved one has to skip tennis, golf, or whatever activities you both enjoy, then make sure to schedule a time to walk around the neighborhood together instead.
  • Hold each other accountable. Part of joint pain management involves making better dietary choices and to minimize weight gain due to any reduction in activity. Making these types of lifestyle changes is never easy, but if you have a partner along with you it’s much easier. And it will help you both to stay accountable!
  • Make time for romance. There’s nothing better than shutting out the noise of the world around us and sharing a romantic date with our significant other – no matter how many years you’ve been together. Some ideas include cooking your favorite healthy meal together at home, sipping your favorite wine by the fire or while watching the sunset or just carving out distraction-free time to talk with one another. Not only will this help keep stress and anxiety at bay, but it will also help to keep that spark that brought you together alive and well!

“Nurturing our romantic relationships is one of the keys to a happy and healthy life,” says Dr. Dean. “We can’t control the body’s natural aging process, but we can control how we accept it and how we support our loved ones along that journey. It may not cure the pain, but it can go miles in terms of motivating patients to keep up their pain management routines.”

So, if joint pain has caused you to lose that loving feeling, try following Dr. Dean’s tips this Valentine’s Day! Not only will these tips help you stay connected with your significant other each and every day, but they will also help you stay positive and focused while you manage your joint pain.

If you are living with chronic knee, hip, or shoulder pain and have been told that joint replacement surgery may be your only option, AROmotion can help. Contact us today to schedule your free consultation with Dr. Dean to see if you are a candidate for our non-surgical treatment that has helped more than 1,800 patients stop their joint pain fast. Just fill out the form below and a team member will contact you!

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

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You Are What You Eat: Gut Health & Joint Pain

Woman making heart over stomach

When faced with joint pain, people most often turn to medications, exercise, or home remedies or to help soothe the discomfort. While these can provide temporary relief, one thing that is often overlooked regarding long-term solutions is the role of the digestive system– otherwise known as the gut. In fact, your gut houses the majority of immune cells in your entire body, which means that it plays a critical role in your overall health and wellbeing!

So, we turned to our favorite medical expert, our founder Dr. Robert Dean, to get the breakdown on the connection between gut health and joint pain as well as some helpful tips for supporting a healthy gut for those living with chronic knee, hip, or shoulder pain.

“Many people don’t realize that the immune system has a significant impact on our joints,” says Dean. “When the immune system is weakened, this can contribute to increased inflammation, which in turn can increase existing joint pain. And, since we know that the majority of our immune systems are in our guts, then we know that maintaining a healthy gut is an important part of joint pain management.”

So, how can people living with chronic joint pain promote a healthy gut? According to Dr. Dean, the best way is through diet.

“You know the expression ‘you are what you eat’? Well, it’s true on many levels,” says Dean. “The food we consume impacts the balance of bacteria in our guts, and when that balance leans towards bad bacteria or is out of whack, that’s when we don’t feel our best. So, eating foods that promote the balance of good bacteria is one of the best ways to easily promote a healthy gut!”

Dr. Dean recommends a long-term approach to gut health through dietary changes that will have other health benefits such as increased energy, lower cholesterol, and help with weight management goals. Of course, he recommends that you speak with your physician before making any significant changes to your diet to ensure the changes are right for you.

Long Term Dietary Changes to Implement:

 

  • Increase your fiber, micronutrients and phytonutrients by adding more colorful fruits and vegetables to your diet.
  • Reduce or remove refined sugars and grains found in foods like cookies, cakes, and breads.
  • Improve the quality of your fat intake by adding in foods such as avocados, eggs, fish and nuts.
  • Eat better animal proteins by sticking to grass-fed beef, free range chicken and wild fish.
  • Avoid processed foods by staying away from boxed or canned items.

In addition to these recommended dietary changes, there are natural and commercial supplements available that are safe and easy to integrate into your daily routine.

Adding Gut Repair Supplements:

 

  • Herbal Treatments such as berberine, and oregano oil, and garlic.
  • Enzymes that assist with digestion include betaine for stomach-acid production; lipase, amylase and protease to improve pancreatic function and bile acids or dandelion root to support the liver and gallbladder.
  • Probiotics for restoring gut bacteria. If you prefer to get your probiotics through food, low-sugar yogurt is a great and delicious source!

As Dr. Dean mentioned, making these basic and long-term changes to your diet will not only help promote a healthy gut, but will offer more benefits for your overall health and wellness. After all, when you feel your best you will have more energy to enjoy life and the activities you love – which is all crucial when it comes to pain management.

“Diet plays such a huge role in our overall health and wellbeing and it’s one thing that we can completely control,” says Dean. “When patients come to me with chronic joint pain, they often haven’t even thought about the role that food and digestive health can play in long-term care and management. It’s important to educate them on this so they can make better choices to help manage their joint pain as well as their overall health and wellbeing.”

Of course, Dr. Dean points out that gut health is just one factor when it comes to joint pain. While some patients can manage their pain over time through self-care and over-the-counter medications, some pain has progressed so far that patients will need other alternatives.

“Patients whose pain has reached a critical level and have been told that they need total joint replacement surgery often feel that they have no options,” says Dean. “But we offer a real alternative to invasive surgery at AROmotion with our minimally invasive procedure. Anyone facing surgery should contact us for a second opinion. It’s a free consultation that can be done virtually for convenience, too.”

If you are living with chronic joint pain and have been told that surgery is your only option, fill out the form below to request your free consultation before you commit to an invasive procedure with a long recovery period.

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.