Joint pain can become an everyday challenge as we age, especially for seniors. Physiotherapy in Grande Prairie understands the importance of managing this pain and maintaining mobility. The good news is you don’t have to live with constant discomfort. Our physiotherapists recommend specific exercises that help to relieve joint pain.
What are the 6 Physiotherapy Exercises Every Senior Should Try?
1. Ankle Circles
If you’re dealing with stiffness or pain in your ankles, ankle circles can be a game-changer.
First, sit comfortably in a chair on the floor. Lift one foot from the ground and rotate your ankle in a smooth, circular motion. Aim to make slow and controlled circles, moving clockwise for 10 to 15 rotations and then switching to counterclockwise for the same number.
This exercise enhances mobility by promoting better circulation and loosening up the ankle joint, which helps to increase your range of motion. Performing ankle circles can be particularly beneficial for those dealing with arthritis or general ankle discomfort, as it helps keep the joint flexible and reduces the likelihood of pain.
2. Knee Extensions
Knee pain in seniors is a common concern, and knee extensions effectively address this concern.
To perform knee extensions, sit in a sturdy chair with your feet on the floor. Slowly extend one leg straight before you, keeping the knee extended. Try to hold this position for a few seconds and then lower the leg back to the starting position. Repeat this movement ten times for each leg.
Knee extensions help to build strength in the quadriceps muscles, which support and stabilize the knee joint. This strengthening reduces strain on the knee and can significantly alleviate joint pain while improving overall stability.
3. Shoulder Rolls
Shoulder pain, especially from arthritis or muscle tension, can be debilitating. Shoulder rolls are an effective way to alleviate this discomfort.
Start by sitting with your back straight. Lift your shoulders and then roll them backward in a circular motion. Perform ten rolls in one direction, then reverse and roll them forward.
This exercise helps to relieve stiffness, improve flexibility, and reduce tension in the shoulder joints. Incorporating shoulder rolls into your routine helps to improve your ability to perform daily activities.
4. Heel Slides
Heel slides are a gentle and effective knee or hip joint stiffness exercise.
To begin, lie on your back with your legs extended straight. Slowly slide one heel towards your buttocks while keeping your foot on the floor. Try to hold this position and then slide your heel back to the starting position. Repeat this movement ten times on each leg.
Heel slides help maintain mobility in the knees and hips, which can be helpful for seniors with arthritis or joint stiffness. This exercise aids in stretching and strengthening the muscles around the joints, reducing discomfort and enhancing overall joint function.
5. Wrist Flexor Stretch
Wrist stiffness and pain, often due to arthritis or repetitive strain, can be alleviated with the wrist flexor stretch.
Try to extend one arm straight in front of you to perform this stretch with your palm facing upward. Use your opposite hand to gently pull back on the fingers of the extended arm, stretching the wrist and forearm. Try to hold the stretch for 15-20 seconds and then switch to the other wrist.
This stretch improves flexibility and helps relieve joint pain by increasing blood flow to the wrist and forearm muscles. Regular stretching can reduce stiffness and enhance the range of motion in the wrists, providing significant relief from discomfort.
6. Hip Marching
Hip pain in older people may limit their ability to walk or perform everyday tasks. Hip marching is a simple yet effective exercise that addresses this issue.
While seated in a sturdy chair on the floor, lift one knee as comfortably as possible, mimicking a marching motion. Try to lower the knee down and repeat with the other leg. Aim for ten marches per leg.
This exercise strengthens the hip flexors, which support the hip joints and help improve joint mobility. Hip marching can alleviate discomfort and support your ability to stay active and independent by reducing stiffness and enhancing balance.
Rediscover Mobility: Start Easing Joint Pain with Us Today
Joint pain in seniors doesn’t have to limit their ability to move and enjoy life. Relieve joint pain through physiotherapy in Grande Prairie. Incorporating these simple physiotherapy exercises for older people into your daily routine can alleviate discomfort, increase joint flexibility, and strengthen the muscles that support your joints.
At Junction Point Physiotherapy, our physiotherapist team guides you through personalized exercises that best suit your needs. Contact us today to take the first step toward joint pain relief and improved mobility!
