Maintaining joint health is essential for an active lifestyle, especially in a city like Ranchi. The climate, with its humid summers and cold winters, can exacerbate common joint issues, including stiffness, pain, and inflammation, associated with conditions such as osteoarthritis.
According to orthopaedic specialists in Ranchi, regular low-impact exercise is a cornerstone of joint health. It strengthens supporting muscles, boosts flexibility, and significantly reduces the risk of injury.
At Vardaan Hospital, one of the top multi-speciality hospitals in Ranchi, the Department of Orthopaedics recommends individualised exercise programs for common conditions, such as osteoarthritis, sports injuries, or osteoporosis. These personalised programs are designed to help you exercise safely, relieve pain, and regain mobility without physical barriers.
Drawing on the advice of Ranchi's top orthopaedic experts, here are seven therapeutic exercises they frequently prescribe. These exercises are inexpensive, require minimal equipment, and can be modified to fit different abilities and fitness levels. We always recommend consulting with a professional exercise provider before starting any exercise routine, especially if you have health issues or other underlying conditions.
Walking is a foundational form of exercise due to its simplicity and effectiveness in promoting joint health. For example, there are urban parks or rural paths/walking trails to help foster this in the city of Ranchi. Engaging in a brisk 30-minute walk daily helps lubricate the joints by stimulating the production of synovial fluid, the body's natural shock absorber. Start by walking on a flat surface and gradually increase your pace and distance as you become more comfortable.
As a low-impact form of cardio, walking will help develop the strength in your knees, hips, and ankles while improving your circulation. The state walking lowers the risk of osteoporosis by building bone density. Walking is beneficial for individuals of all ages, as aerobic activities are essential for maintaining overall health and wellness. Aim to reach the recommended 10,000 steps each day for optimal health benefits.
For those with joint pain, swimming is highly recommended. The water provides buoyancy to support weight-bearing joints, such as knees and hips, as it helps distribute the stress on these joints. Orthopaedic doctors recommend swimming in local community pools for 20-30 minutes, twice or three times a week.
Aqua-resistance builds muscle strength without the stress of gravity creating impact, while also improving joint stability. It is particularly advantageous for individuals with arthritis, as swimming is an excellent way to increase range of motion, flexibility, and reduce joint stiffness. There are several ways to swim, for example, freestyle or backstroke, that utilise multiple joints to create balanced joint development. Research has shown aquatic aerobic exercise can reduce chronic pain by 50%, making swimming a gentle yet effective way to exercise!
Cycling on a stationary bike or on some of the quieter roads around Ranchi is often heralded as a joint-friendly exercise. It engages your quadriceps and hamstrings by supporting your knee joints with minimal impact. Starting, doctors typically recommend that you begin cycling for 15-20 minutes at a comfortable pace, gradually increasing the time and distance as your fitness levels improve.
Cycling offers cardiovascular benefits, but it is also effective in maintaining neutral joint alignments during cycling, thereby decreasing the negative load and wear and tear on the joints.
Given the city's unpredictable weather and traffic, consider using local bike paths or a stationary bike for a safer, more consistent workout. Biking is also beneficial for individuals undergoing hip and knee rehabilitation, as the cycling motion helps lubricate their joint spaces. Regular cyclists are less susceptible to injury and earlier degenerative conditions, such as patellofemoral pain syndrome.
Squats effectively isolate lower body muscles while stabilising and strengthening the knee, hip and ankle joints. When working with patients, orthopaedic practitioners will advise performing 3 sets of 10-15 squat repetitions. Begin with feet shoulder-width apart, squat down as if you are sitting back into a chair and then stand up again.
When squatting, keep your knees aligned with your toes to avoid joint strain. This exercise not only builds stronger muscles around your joints but also improves bone density, which is especially important to safeguard against falls in older adults.
In Ranchi clinics, it is frequently prescribed as an initial management exercise for patients with developing osteoarthritis. The wall squat is a beginner-friendly alternative that allows for a gradual build-up of strength to cope with the stress of daily life.
Side leg raises are effective in enhancing hip joint mobility by targeting the abductor muscles of the hips. To get started, lie on your side and bring the top leg up to hip height. Hold the position for a brief moment and lower back down. Complete 10 to 15 repetitions for each side. Doctors say this is beneficial for stabilising the pelvis to relieve knee strain.
It's a low-risk exercise that's perfect for Ranchi's office workers, as it can easily be done at home during a break. It helps with balance, which can prevent injuries to the lower limbs as you travel across various kinds of sloped and uneven terrain in Jharkhand. Consistent practice will also help relieve lower back pain associated with weak hips.
The cat-cow yoga pose is credited with improving spinal mobility and joint flexibility. To do this pose, get onto all fours and alternate between arching and rounding your back. Repeat this for 10 cycles. From the perspective of orthopaedic doctors in Ranchi, this is a mobility exercise designed to alleviate back and neck stiffness commonly associated with sedentary lifestyles.
This movement gently mobilises your spine, shoulders, and hips, which can improve posture and reduce inflammation.
This mindful practice also helps reduce stress, which is important because tension can often manifest as physical stiffness in the joints. There are classes locally for beginners to practice yoga. The portability of tools and materials used for yoga practice helps support long-term joint robustness and resilience against degeneration associated with ageing.
Using a resistance band, hold the band at shoulder height and pull it apart, activating the muscles of the shoulder and upper back. Perform 3 sets of 12 repetitions. Orthopaedic physicians often recommend this exercise as it is one of the best exercises to strengthen the rotator cuff, which is important for stabilising the shoulder joint and preventing impingements, especially in a manual labour setting in Ranchi.
Resistance bands are a common form of exercise equipment and are ideal for home use because they are inexpensive, portable, and can be used to continue exercising at home. The movements strengthen the muscles involved in maintaining proper posture and joint alignment, reducing the load on the neck and spine, which are vital for overall upper body health.
It is also important to be consistent to receive the benefits of these exercises. Back in Ranchi, many orthopaedic physicians advocate for a slow progression to prevent overloading the joints, as well as eating a nutrient-dense diet rich in anti-inflammatory foods and nutrients, such as omega-3 fatty acids and calcium.
For chronic pain cases, it would be best to have the problem evaluated professionally. Vardaan Hospital boasts one of the best orthopaedic departments, which can provide comprehensive care throughout the entire continuum, starting with thorough evaluation, diagnosis, and the development of a personalised rehabilitation plan tailored to your joints. Stay physically active, stay healthy, and your joints will thank you!
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