Preventing Achy Joints After a Workout

Achy joints are common and a normal part of the aging process. Although regular exercise can help keep your joints and the rest of your body healthy, many adults experience joint pain after a workout from time to time. Prevent achy joints after a workout by adjusting your exercise routine when needed. Discuss your activity levels with your doctor if it's been a long time since you've exercised, if you have chronic health conditions such as asthma or arthritis, or if joint pain during and after exercise does not improve on its own with self-care measures.

Stretching/Warm Up

• Stretching out and warming up before a workout can keep achy joints and sore muscles at bay in many cases. Flexibility is a factor in exercising comfortably without pain; limited flexibility can lead to joint stiffness and discomfort. Range-of-motion exercises keep your joints flowing smoothly in their normal patterns of movement, while walking or doing a set of jumping jacks warms up your muscles to help avoid injury during a workout. Remember to stretch all areas of your body before exercising: head and neck, back, arms and legs. Warm up for at least five to 10 minutes before beginning your exercise routine.

Exercise Options

• Choosing an appropriate form of exercise can play a role in preventing achy joints after a workout. Sports such as running, jumping, kickboxing, step aerobics and skiing are high-impact physical activities that stress your joints considerably. Swimming, walking, bicycling, water aerobics and golf are examples of lower-impact exercises that are easier on your joints and may reduce or prevent aches and pains after a workout.

Workout Intensity

• Modify the intensity of your workout to reduce the likelihood of developing joint pain after the fact. Sometimes joint and muscle pain is a sign that you are overworking your body and a simple step back is all it takes to feel better. Alternate days on which you work specific muscle groups to prevent aching from overuse as well. For example, run every other day and participate in weight training on your off days instead of jogging and enduring ankle or knee pain every day.

Muscle Conditioning

• Participating in muscle-conditioning activities may help prevent post-workout achy joints. Weight-bearing activities, such as pullups and pushups, and strength training with weights strengthen your muscles, giving more support to your joints. The stronger your muscles are, the less likely you are to develop strains and sprains, according to the Mayo Clinic.