older adults using yoga exercise balls

Easy Bodyweight Exercises to Reduce Joint Pain

Easy Bodyweight Exercises to Reduce Joint Pain

older adults using yoga exercise balls

 When you suffer from joint pain or stiffness caused by osteoarthritis or other inflammatory conditions, exercise often feels too burdensome.  However, staying active while managing joint pain is important to help ease discomfort and enhance overall well-being.  Exercise and activity are proven ways to reduce the pain of deteriorating joints.  Stronger muscles around joints are needed to lessen pain associated with them.

 

Exercise also helps promote synovial fluid circulation, a lubricating fluid inside joints that helps keep them flexible. This fluid acts as a cushion for joints and thickens in colder temperatures making joints feel stiffer in the autumn and winter. 

 

Bodyweight exercises are a low-impact way to keep moving and get your heart pumping, boost circulation, and nourish the synovial membrane. This gentle movement routine also flushes cellular waste from the body and offers many other health benefits.

Bodyweight Exercises

No special equipment or gym membership is needed to perform these exercises which use your body weight as resistance. It’s a reliable, easy way to strengthen your muscles and manage joint pain in as little as 10 minutes daily. 

Other benefits include:

  • Pain reduction
  • Improved balance
  • Increased flexibility and endurance
  • Minimize joint stress while exercising
  • Stabilize the muscles surrounding the joints

Here are 5 simple bodyweight exercises to promote joint health, tame inflammation, and facilitate a more active and pain-free lifestyle. Perform two sets of 8-12 reps up to two times daily.  It goes without saying that you should check with your treating physician prior to starting any exercise routine. Start with a few of these exercises and remember to do some gentle stretches or a brisk walk as a warm-up.

Wall Push-Up

With your hands shoulder-width apart, press your body against the wall and do a push-up. This gentle exercise strengthens the chest, shoulders, and arms without straining the joints.

Calf Raises

Stand on a flat surface with your feet hip-width apart. Hold onto a countertop or balance bar for support. Raise your heels as high as possible and lower back down. Strengthens and stretches calf muscles and improves ankle stability.

Arm Circles

This easy exercise can be done sitting or standing. It helps improve the range of motion in the shoulders and boosts circulation. Stretch your arms straight out to the sides, make small circles, and gradually increase the size of the circles as tolerated.

Partial Squats

Standing with your feet hip-width apart, bend your knees slightly, and perform a shallow squat. Hold for 30 seconds or as long as tolerated, and rise back to standing. Helps stabilize the knee joint and strengthens the quadriceps muscles.

Glute Bridges

On a firm surface, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground and squeeze your glutes for five seconds, repeat. Perform regularly to strengthen the glutes, hamstrings, and lower back muscles.

Joint Health Supplements

Dr. Meredith Warner’s complete supplement line features an array of products for enhanced daily living. Here are a few of her hand-selected choices for optimal joint health.

Super Omega-3 Softgels: 

Omega-3 fatty acids are essential for overall wellness. Fatty fish such as salmon, flaxseeds, and walnuts are all good sources of Omega-3. But we rarely get enough of this powerhouse anti-inflammatory through diet alone.

Supplementing with Omega-3 helps combat low-grade inflammation, and relieve joint pain, stiffness, and swelling. It touts the added benefits of boosting blood flow to the brain, staving off age-related cognitive issues, and improving mental outlook.

Joint Health Multi:

This unique, highly absorbable formula contains the most effective and scientifically backed pain and inflammation-fighting ingredients such as Tumeric and Ginger Root Extract. It also includes PEA (palmitoylethanolamide) , a natural pain-relieving fatty acid that our bodies make. Scientific studies revealed its anti-inflammatory, antioxidant, and neuroprotective qualities. 

Joint Health Multi is an alternative to NSAIDs that can damage the liver and stomach lining. It eases joint pain and inflammation and increases mobility with activities of daily living.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Dr. Meredith Warner

Dr. Warner’s Surgery Recovery Plan

Dr. Warner's Surgery Recovery Plan

Dr. Meredith Warner

While we want to avoid surgery when possible, sometimes it’s necessary to reduce pain and improve mobility or to repair a broken and dysfunctional structure.

Oftentimes, it can be painful during the recovery period following surgery. So, Dr. Warner wants to share her favorite methods for post-operative care.

The Best Recovery Starts Before Surgery

Dr. Warner's Surgery Recovery Plan

You’ve been told you need surgery and your procedure has been scheduled. So, what do you do in the meantime?

A lot of us can feel anxious or nervous before surgery, and that’s a fair feeling to have. Surgery can bring up mixed feelings, like uncertainty and hope for improvement. However, you can reduce your anxiety when you feel prepared and have a plan in place.

You can first prepare by talking through these anxious feelings with your support system. Whether that’s a family member, friend or therapist, it’s important to talk through these emotions with someone you trust. Your mental health can play a role in perceived pain and recovery time.

You’ll also want to prepare your body physically. When you take certain supplements leading up to your surgery, you’re preparing your body for the physical stress of surgery while boosting your immune system. Dr. Warner recommends supplements that contain calcium, magnesium, vitamin D3, vitamin C, zinc, and the B vitamins.

It’s also important to follow any pre-operative instructions from your surgeon, so you’ll feel confident heading into surgery.

The Days Following Surgery

Apply Ice

It’s equally important to follow the detailed guide provided by your surgeon in the days following surgery. You’ll want to follow these instructions as closely as possible. It may be tempting to ignore certain instructions, but this care plan was carefully curated for your recovery. If you don’t follow it as closely as possible, you will risk your health and recovery time.

If you’re not confident about what to do during this time, it’s important to reach out to your care team and seek clarification. It’s also important to attend any follow-up appointments so your physician can ensure you’re recovering well and are free of infection.

Active recovery is an important element to feeling better, faster. It can prevent complications from occurring too. Making a point to walk around your home every couple hours can help prevent blood clots from forming. Obviously, if one of your limbs is to be ‘non weight bearing’, you must respect that and use the appropriate assistive device.

Use ice and heat. Dr. Warner is a fan of alternating these simple and effective remedies for pain and inflammation. A gel pack can often be both heated and chilled. Heat will bring blood to the area and induce healing, but will also sometimes add to swelling and some inflammation. Ice will reduce superficial inflammation and also provide numbness to the skin and help with pain control. (Speak with your physician because some out there don’t like one or the other of these time-honored methods for recovery.)

Continuing to take supplements that promote tissue healing is also highly encouraged. Well Theory offers a few supplements that can fulfill this need.

Our Daily Immune Complex promotes a healthy immune system with a unique combination of elderberry, schisandra berry, garlic bulb extract, echinacea purpurea extract, olive leaf extract, pine bark extract, zinc, vitamin D3, vitamin C and quercetin. A healthy immune system leads to faster and better healing of your tissues after the procedure. 

Echinacea purpurea extract is shown to help fight infection while reducing inflammation, which is necessary for post-operative care. Garlic bulb extract promotes a healthy heart, while schisandra berry can promote faster recovery.

Schisandra berry is also found in our Daily B-Complex Gummies. These gummies contain every B vitamin to promote recovery and energy levels, while reducing stress levels. These gummies can also promote the production of healthy red blood cells and improve brain function.

Palmitoylethanolamide (PEA) is a natural, pain relieving supplement that can be highly beneficial in the weeks following surgery. We offer PEA as a single-ingredient supplement, as well as several other supplements like our Essential Joint & Tissue Support Daily Multivitamin with PEA. This multivitamin combines ingredients like zinc, magnesium, vitamin D, vitamin C, and calcium for improved tissue healing.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Lady in Icy Lake Water - Cold therapy

The Scientific Benefits Of Cold Therapy

The Scientific Benefits Of Cold Therapy

Lady in Icy Lake Water - Cold therapy

Cold therapy is the use of cold temperatures to relieve symptoms and conditions. Cold therapy includes cold-water immersion and whole-body cold therapy.

Cold-water immersion involves an individual submerging their body partially or fully in water at approximately 15 degrees C (59 Fahrenheit). This can be performed at home or in a clinical setting. This is a very common practice with athletes. Full submersion is usually required (up to the neck).

Whole-body cold therapy involves being in a chamber filled with cold air chilled to -110 degrees C or colder (-230 Fahrenheit). This method is commonly referred to as cryotherapy and became very popular in recent years.

Cold therapy has been considered an accepted form of therapy treatment for many common acute injuries and post-exercise recovery. Currently, there is a body of knowledge growing that suggests there are a large amount of wellness benefits, both physical and mental from this process as well. But what is the science behind it?

Categories of Cold Therapy Benefits

Pain Management

Cold therapy has been shown to help reduce nerve sensitivity and swelling. Thus reducing the perception of acute and chronic pain. This is an accepted practice to reduce delayed onset muscle soreness (DOMS) pain.

Inflammation

Cold therapy triggers hormone changes in the body that lower inflammation levels in the body as well as reduce visible signs of swelling.

Depression & Anxiety

Research has been shown to help relieve depressive symptoms because inflammation markers have been observed at higher levels in those with depression and anxiety. There is a very strong association between chronic inflammation and depression according to research.

Mood & Brain Function

The cold temperatures used in cold therapy stimulate a hormonal response in the body that has antioxidant effects that can improve mood and brain function. Stress resiliency is also markedly improved due to changes in levels of neurotransmitters in the brain.

Heart Rate Variability

HRV is the fluctuation of time between heartbeats. This is a very subtle change that can only be measured with sensitive instruments. Cold therapy can help improve variability which in turn improves physical and psychological stress.

Vasoconstriction

Muscles in the walls of blood vessels narrow the vessels slowing down blood flow. Cold therapy initiates this response which reduces muscle pain, swelling, and fatigue. This happens in the periphery.

Well Theory’s Muscle Recovery Supplements

CoQ10 Plus Gummies

Coenzyme q10 is an essential molecule needed by the body to provide optimal mitochondrial function. Optimal mitochondrial function can in turn help manage muscle pain and post-activity recovery. These gummies also contain tart cherry extract and Chaga mushrooms which act as natural anti-inflammatories!

Tart Cherry Extract

Tart Cherry Extract is a natural anti-inflammatory that works partly through COX-2 enzyme inhibition; this means that it might act in the body in a similar fashion to how synthetic NSAIDs work in the body. It is also a natural antioxidant that helps the body control levels of free radicals and oxidative stress!

NMN

NMN is a molecule that increases the body’s ability to synthesize NAD+ which is very important to cellular health and has been proven to increase aerobic capacity during exercise which can help speed up post-activity recovery!

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
What Veterans Can Teach Us About Pain Management - Veteran In Group Counseling Therapy

What Veterans Can Teach Us About Pain Management

What Veterans Can Teach Us About Pain Management

What Veterans Can Teach Us About Pain Management - Veteran In Group Counseling Therapy

More than three million veterans are impacted by chronic pain, and this number grows dramatically when looking at the entire U.S. population. 

According to the U.S. Department of Health and Human Services, about 50 million adults suffer from chronic pain on a daily basis. If you suffer from chronic pain that impacts your daily life, you may find it helpful to read about chronic pain management, and how various methods have been used to treat veterans across the country.

Integrative Health Care For Pain Management

In recent years, the U.S. Department of Veterans Affairs has implemented Whole Health, a guide for multifaceted, patient-centered healthcare. This approach brings the patient into the process, allowing them to be more collaborative and contribute to their own treatment plan.

In this setting, the patient meets with a team of providers, focused on incorporating mental and physical health into their pain management and other health goals. Studies show that mental health has a profound impact on physical health and chronic pain. Often, veterans who experience pain are also impacted by mental health concerns like PTSD and depression.

Sad In Pain Man At Doctor's Appointment

That’s why approaching chronic pain from multiple perspectives, including that of the patient, can help empower the patient to take actionable steps toward recovery and pain relief. In this collaborative approach to care, the patient is encouraged to be proactive about their own physical and mental health.

This can involve activities that benefit you mentally and physically. These activities can include:

  • Meditation
  • Tai Chi
  • Yoga
  • Gardening
  • Painting
  • Music

As with veterans, you can also reduce your pain and improve your mental health through exercise and practicing mindfulness. Incorporating natural supplements into your routine may also prevent the need for NSAIDs or other potentially harmful pain-relief medications.

Manage Pain From The Inside Out

Well Theory offers several supplements that can reduce chronic pain levels.

Our Delta-8 Gummies combine Delta-8 THC and Full-Spectrum CBD for maximum pain and stress relief. When you take these gummies, the Delta-8 will work by attaching itself to receptors in your endocannabinoid system, reducing inflammation and anxiety, while improving sleep quality naturally.

Omega-3 deficiency can be linked to depression and fatigue. Omega-3 also acts in a similar way to NSAIDs in terms of pain relief, so supplementing with our softgels can reduce inflammation and pain while improving mobility in stiff joints. Omega-3 can also improve your overall brain health, reducing your risk for cognitive decline.

Our Joint Health Multi is a unique combination of turmeric, ginger, palmitoylethanolamide (PEA) and piperine. This multi contains powerful antioxidants that can neutralize free radicals, while reducing inflammation throughout the body. PEA is naturally produced by the body in response to pain, so when taken as a supplement, it’s a great way to improve mobility and get back to your routine.

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation
Let's Talk...What Matters When It Comes to Diet with Dr. Meredith Warner

[VIDEO] What’s The Most Important Part of a Diet?

[VIDEO] What's The Most Important Part of a Diet?

Dr. Warner shares what matters the most when it comes to diets. She’s a big advocate for the Mediterranean Diet.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Berberine: Longevity Series - Active AMPK, Metabolic Health Supplement Jar With Benefits

Berberine

Berberine activates AMPK activation, the AMPK pathway regulates cellular energy and cellular homeostasis. Berberine has been shown to lower blood sugar, cause weight loss and improve heart health, to name a few.

Alpha-Lipoic Acid

This daily supplement provides powerful, effective support for diabetic neuropathy pain.

Dr. Meredith Warner loves Alpha-lipoic Acid for those with Peripheral Neuropathy to help the pain, numbness, and tingling stay away naturally!

This helps you ward off harmful inflammation & oxidative stress, which can damage nerves that lead to neuropathic pain.

Alpha-Lipoic Acid Supplement Jar for Diabetic Neuropathy & Nerve Pain Relief Shown With Benefits
Let's Talk...Inflammation Studies with Dr. Meredith Warner

[VIDEO] How Much Exercise Do We Need?

[VIDEO] How Much Exercise Do We Need?

Dr. Warner talks about how much exercise is needed to lead an active lifestyle, and maintain your health.

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Let's Talk...Inflammation Studies with Dr. Meredith Warner

[VIDEO] Studies On Inflammation

[VIDEO] Studies On Inflammation

Chronic inflammation can wreak havoc on your health and mobility. 

Dr. Warner discusses various studies on inflammation and its impact on your body. 

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Let's talk...Treating Ankle Pain At Home with Dr. Meredith Warner

[VIDEO] Treating Ankle Pain At Home

[VIDEO] Treating Ankle Pain At Home

Ankle pain can make even the most simple tasks difficult. 

In this video, Dr. Meredith Warner talks about steps you can take to treat ankle pain at home. 

IT’S EASY TO GET STUCK IN OLD WAYS OF LIVING. IT’S TIME TO MAKE ROOM FOR THE NEW WAYS OF HEALING.

Tart Cherry Extract Supplement for Connective Tissue & Anti-Inflammatory: Jar

Tart Cherry Extract

Tart Cherry Extract is a powerful antioxidant supplement that works in a similar way to NSAIDs, without the harsh side effects. It acts on the COX-2 enzymes along the inflammatory pathway to reduce inflammation and pain. 

Joint Health Multi

Dr. Warner’s Joint Health Multi is a unique combination of turmeric, ginger, piperine and PEA. It contains a 95% concentration of curcumin, the primary active ingredient in turmeric that reduces inflammation. 

All these ingredients work together to provide antioxidant and anti-inflammatory benefits that can empower you to feel better, naturally. 

Joint Health Multi: Turmeric, Ginger and PEA
Easy + Natural Ways To Reduce Spider Veins

What Causes Muscle Cramps?

What Causes Muscle Cramps?

Easy + Natural Ways To Reduce Spider Veins

If you’ve experienced a muscle cramp before, you know it can be painful and disruptive. Often, muscle cramps can make it feel impossible to move or function.  

So, what causes muscle cramps and can we prevent them? 

What Causes Muscle Cramps?

Muscle cramps are an involuntary, often sudden muscle contraction. They typically occur in the legs, and sometimes the contraction can even be visible or felt as a lump under the skin.

Muscle cramps, sometimes referred to as a charley horse, typically go away on their own and aren’t serious cause for concern. However, they can be a cause for concern if they occur frequently, don’t get better with self-care, or cause muscle weakness.

Typically, muscle cramps are caused by overexertion, strain, or dehydration. They can also be common during pregnancy or as you age, due to a decrease in muscle mass.   

Those who exercise regularly may experience muscle cramps, especially when outside in the heat, or when they haven’t had a sufficient amount of water. 

They can also be caused by underlying conditions like poor blood flow, nerve compression or a mineral deficiency.

Man Post Workout

If your arteries narrow while you’re exercising, this can reduce the blood supply to the muscles in your legs, putting you at greater risk for a cramp. Hypothyroidism is associated with cramping.  Low levels of electrolytes are also a cause of muscle cramping.  Some medications and alcohol can also lead to muscle cramping.  Many cramps occur at night and these are called sleep-related leg cramps.  These generally affect the foot and calf muscles and they are benign.   

When it comes to mineral deficiency causing cramps, you’ll want to make sure you’re getting plenty of potassium, magnesium and calcium. Certain medications, like diuretics can make it more difficult for you to maintain these nutrients. If you’re experiencing muscle cramps, we’d recommend consulting with your physician, and asking them to test for mineral deficiencies.  This is especially true if the cramping is associated with weakness. 

Reduce Your Risk For Muscle Cramps

You can reduce your risk for muscle cramps by staying hydrated, stretching after exercise, and ensuring you have enough essential minerals to support your needs. 

Well Theory’s Essential Joint & Tissue Support is a daily multivitamin that supplies you with magnesium, zinc, vitamin D, vitamin C and PEA. The vitamins and minerals in this multi help you establish a healthy foundation, while the PEA can alleviate inflammation and pain. 

Tart Cherry Extract is another Well Theory supplement that helps with inflammation and muscle recovery. It promotes a healthy blood flow, while providing antioxidants that neutralize free radicals. 

Dr. Meredith Warner Baton Rouge Orthopedic Surgeon
ABOUT THE AUTHOR

Dr. Meredith Warner is the creator of Well Theory and The Healing Sole. She is a board-certified Orthopedic Surgeon and Air Force Veteran.

She is on a mission to disrupt traditional medicine practices and promote betterment physically, spiritually and mentally to many more people. She advocates for wellness and functional health over big pharma so more people can age vibrantly with more function and less pain.

At Well Theory, Our surgeon-designed products are FDA Registered and formulated to help people:

  • Manage the symptoms of musculoskeletal pain
  • Recover vibrantly from orthopedic related surgeries
  • Fill the gaps in our daily diets
  • Manage pain associated with inflammation