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From bacterial infection to aging and injury, there are several factors that contribute to swollen joint tissue. The inflammation can make it difficult to walk, sit, and perform other basic functions, which is why the personal trainers at Cheetahfit Training and Massage Center in Boulder, CO, recommend incorporating corrective exercises into your workout routine. They are tailored to improve movement imbalances to help alleviate pain and discomfort. Below, Boulder’s premier trainers share a few corrective exercises to try at home or with their assistance at the facility. 

5 Corrective Exercises Everyone With Joint Inflammation Should Try

1. Knee Extensions

Quadriceps, located on the front thighs, are muscles that serve as extensors for knee joints. To strengthen quads, sit on a chair with both feet on the ground. Extend one leg at a time, making sure to tighten the thigh muscle when the leg is stretched out completely. After, bend the knee back as far as you can without causing pain. To build strength, work up to 20 repetitions on each leg.

2. Lying Leg Lifts

This corrective exercise is designed to alleviate pain in hips and knees by working out quadriceps, core muscles, and hip flexors. Lie on the floor, with the back and feet on the ground and the knees bent. Extend one leg flat on the floor, flexing your foot in the process. Keeping the rest of your body completely still, lift the leg to a 45-degree angle and hold the position for one count. Do three sets, with 15 repetitions per leg.

3. Wall Squats With a Stability Ball

To improve imbalances in the lower body, place a stability ball directly against a wall and lean your back against it. With the feet in line with the hips, carefully lower yourself to the floor using the stability ball for support.  

Use your shoulders and back to help roll the ball down the wall and stop when the knees are at a 90-degree angle. Flex the gluteus maximus, gluteus medius, and gluteus minimus muscles in the buttocks before using the shoulders to move back up the wall to a standing position. Complete the movement in three sets of 15 reps. 

4. Standing Hamstring Curls

Boulder-Colorado-corrective-exerciseTo give calves, glutes, and hamstrings a workout, hold on to the back of a chair, or put your palms on a wall, and bend the knee of one leg backward. Try to bend the leg until the foot is close to the buttocks. Try to keep the rest of your body as still as possible during the movement. Do the exercise 20 times with each leg for three sets. 

5. Seated Hip Abduction

To improve mobility in the hip abductor muscles, sit on the edge of a chair and keep your posture as perfect as possible. With your feet together and the hands on the knees, place a resistance band around the thighs. Use your knees to gently swing the legs from side to side, squeezing the glutes as you move. Strive for 20 repetitions in three sets. 

If joint inflammation is causing pain, the team at Cheetahfit Training and Massage Center will tailor a workout program of corrective exercises to your specific needs to help improve your balance, comfort, and range of motion. To learn more about personal training opportunities available in Boulder, call (303) 475-4578, or visit the gym online for details. Don’t forget to follow them on Facebook to see pictures of the space. 

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