Wellness: Effective Ways to ensure Better bone Health while Exercising

Exercise has numerous benefits! There is a lot of discussion on how regular exercise can improve cardiovascular stamina, increase strength and aid in maintaining a healthy weight as well as prevent many diseases such as diabetes and high blood pressure. However, a sudden gush of exercise can often cause distress to your bones and muscles, especially when you’ve begun a new form of exercise.

When your bones witness increased amounts of stress, the body responds by building more bone mass in the area, eventually strengthening the bone. However, if there is significant stress applied or you’re feeling any sort of pain rather than slight soreness in your bones, you might be causing damage. Enduring a certain amount of exercise for prolonged periods may cause further injury and even a grave fracture. You must take precautions not to aggravate or worsen your pain. This World Arthritis Day 2019, let’s understand the best ways of ensuring bone health while exercising but before then it’s also important to know the causes.


One should be aware of the type of exercise that induces bone pain as well as the location of the pain. One may experience significant pain when one increases the intensity of a certain exercise, or in case of high-impact activities such as running, that can cause stress fractures – these require medical help. Other situations that can cause bone pain include osteoarthritis and osteoporosis. If you have persistent bone pain, be sure to seek the opinion of a healthcare provider to determine and treat the root cause.


Cut down on exercise: The remedy for any ache or pain after exercise is to cut down on the workout for a short period of time. Reducing or altering the exercise permits the bone to rest and heal. Avoid doing any type of exercise that hurts. If you want to be active, look for exercises that won’t put any stress on the painful area. Bone pain occurs frequently in high-impact exercises such as running, in this case, stop running for a few days and see if the problem gets resolved.

Pain relief: Bone pain can have an adverse impact on your overall quality of life – you should not ignore these symptoms. Icing the affected area reduces swelling and can help you to feel better much faster. If your pain continues for more than a few days, make an appointment with your DOCTOR.

Low-impact exercises: Even though you may be feeling the associated pain, you don’t have to give up on exercising completely. You may want to avoid high-impact exercises such as running or playing high-intensity sports. However, you may not feel the pain with lower-impact exercises such as swimming, bicycling, etc. Take note of how your body answers to the exercise and avoid doing too much, too rapidly.

Last but not the least, do not consume painkillers to tackle the bone and joint ache, consult a DOCTOR who will help you with appropriate medication.

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