Incorporate functional movements
Description
Breakthrough joint research: Functional movements reduce pain by 35% compared to isolated exercises. Increase synovial fluid circulation for natural joint lubrication.
Why we recommend this
- Research in the Journal of Rheumatology demonstrates that functional movement patterns increase synovial fluid circulation, delivering nutrients to joint cartilage while removing inflammatory compounds
- Dr. Stuart McGill's spine biomechanics research shows that multi-joint functional movements strengthen the core musculature that stabilises joints during daily activities, reducing pain by 30-50% in clinical studies
- Physical Therapy journal research found that functional mobility exercises improved joint function by 24% and reduced pain by 35% compared to isolated joint exercises in osteoarthritis patients
- Dr. Kelly Starrett's clinical work demonstrates that full-range functional movements maintain joint capsule health and prevent adaptive shortening of connective tissues that contributes to joint restrictions
- Studies in the Journal of Strength and Conditioning Research show that functional movement training improves proprioception (joint position sense), reducing fall risk and improving movement efficiency
Usage
Begin with 5-10 minutes daily, progressing to 15-20 minutes 3 times weekly; include: (1) squat variations, (2) hinge patterns, (3) pushing movements, (4) pulling movements, and (5) rotational exercises
Timing
Perform after a 5-minute warm-up; best in late morning or early afternoon when body temperature is naturally higher
Important notes
- Begin with bodyweight or assisted versions of movements before adding resistance; form is more important than intensity or load
- Modify exercises to work within your pain-free range of motion - discomfort during movement is acceptable, but sharp pain is a signal to adjust the exercise
- Dr. Shirley Sahrmann advises focusing on quality of movement over quantity - 5 perfect repetitions provide more benefit than 15 with compensation patterns
- For acute joint inflammation, reduce volume and intensity but maintain some movement - complete rest often worsens joint stiffness
- Record your pain levels before and after exercise to identify which movements provide relief versus exacerbation
- Consider working with a physical therapist initially to establish proper movement patterns specific to your joint issues