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Joint pain can be debilitating. While there are various treatments available to manage joint pain, such as injections, medication, and physical therapy, there is a natural method that has gained popularity in recent years: overcoming isometric exercises. These exercises involve contracting a muscle without movement, and they have been shown to release endogenous opioids, which can relieve joint pain naturally.
In this blog we will go over
What Are Endogenous Opioids?
How do Overcoming Isometric Exercises Work?
Benefits of Overcoming Isometric Exercises for Joint Pain Relief
How Long Do the Effects of Endogenous Opioids Last?
How to Use Overcoming Isometric Exercises to Treat Joint Pain
Examples of Overcoming Isometric Exercises
FUTURE of Overcoming Isometric Exercise Equipment
Disclaimer: It is important to consult with a healthcare professional or a qualified fitness trainer before starting any new exercise regimen, especially if you have existing joint issues or injuries. They can provide guidance tailored to your specific needs and ensure that you perform the exercises correctly and safely. It's ok to work the "discomfort" but remember to listen to your body and stop any exercise that causes excessive pain.
What Are Endogenous Opioids?
Endogenous opioids, also known as endorphins, are chemicals that are naturally produced in the body and act as painkillers and mood enhancers. They are produced by the central nervous system and pituitary gland and are involved in regulating pain perception, stress response, and feelings of pleasure and well-being.
How Do Overcoming Isometric Exercises Work?
Overcoming isometric exercises involve contracting a muscle at maximum intensity without movement in the surrounding joints. This simple exercise fully engages nearly 100% of your muscle fibers(only possible and strengthens your neuromuscular proficiency.
If you've ever heard someone say, "your body is a pharmacy," this is why! Isometric exercises create tension in the muscle, which stimulates the production of endogenous opioids. The opioids then travel through the body and bind to receptors in the brain and nervous system, and almost instantly relieve joint pain.
Benefits of Overcoming Isometric Exercises for Joint Pain Relief
Non-invasive and drug-free: Overcoming isometric exercises are a natural way to relieve joint pain without the need for medication or invasive procedures.
Increased strength: Overcoming isometric exercises are a form of resistance training, which can help to increase muscle strength and reduce joint pain.
Improved range of motion: Regularly performing overcoming isometric exercises can help to improve joint mobility and flexibility.
Easy to do at home: Overcoming isometric exercises require no equipment and can be done at home or anywhere with enough space to move.
How Long Do the Effects of Endogenous Opioids Last?
The duration of the effects of endogenous opioids can vary, ranging from a few minutes to over 8 hours. The length of time depends on factors such as the intensity of the exercise, the individual's fitness level, and the severity of joint pain. It's worth noting that while overcoming isometric exercises can provide temporary pain relief, their effects may diminish over time. To maintain relief, regular repetition of these exercises is necessary. By consistently incorporating isometric exercises into your routine, you can expedite pain relief and promote greater joint stability.
How To Use Overcoming Isometric Exercises to Treat Joint Pain?
By utilizing static contractions without joint movement, these isometric exercises not only release these endogenous opioids but they help to strengthen the muscles surrounding the affected joint, providing stability and support. Here are some steps to effectively incorporate overcoming isometric exercises into your routine for joint pain relief:
Identify the affected joint: Determine the specific joint that is causing you pain or discomfort. It could be your knee, shoulder, hip, or any other joint in your body.
Choose appropriate exercises: Select isometric exercises that target the muscles around the affected joint. For example, if you have knee pain, exercises like wall sits or static lunges can be beneficial.
Find your starting position: Position yourself in a way that allows for a static contraction without joint movement. This typically involves holding a specific posture or position for a set period of time.
Engage the muscles: Apply force and engage the muscles around the joint without actually moving the joint. Maintain this contraction for a designated amount of time, typically around 10-30 seconds.
Release and rest: Relax the muscles and take a short rest period before repeating the exercise. Start with a few repetitions and gradually increase the number over time as your strength improves.
Gradually progress: As your joint pain subsides and your strength increases, you can gradually progress to more challenging exercises or increase the duration of each isometric contraction.
Examples of Overcoming Isometric Exercises for Joint Pain Relief
FUTURE of Overcoming Isometrics for Joint Pain Relief
While the effects of endogenous opioids may be temporary, regular practice of overcoming isometric exercises can lead to increased strength, improved range of motion, and long-term relief from joint pain.
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