Movement: The Foundation of a Pain-Free, Strong Body
Human movement is an essential component of physical health, playing a central role in everything from daily activities to athletic performance. How well you move impacts everything—from daily tasks to athletic performance. Even if you’re hitting the gym regularly, one of the biggest contributors to joint pain is a sedentary lifestyle. Our bodies were designed to move in diverse ways, but modern life keeps us sitting, hunched over our desks, or looking down at our phones for hours on end.
Daily exercise alone isn’t enough to counteract the negative effects of sitting for extended periods. The key to preventing joint pain and maintaining overall health is to move more throughout the day. Studies show that just 20 minutes of moderate exercise daily can reduce inflammation and relieve joint pain as effectively as conventional treatments.
Movement makes your body function better. When we move:
· Muscles contract.
· Connective tissues and bones are loaded.
· Circulation and breathing increase.
· Hormones and cell signals are released.
These processes tell the body to:
· Use stored energy, like fat or glucose.
· Store extra energy in muscles or use it for repair rather than as fat.
· Strengthen muscles, tendons, ligaments, and bones.
· Clear out waste products from cells.
The more you move, the better you’ll be at:
· Climbing stairs or hills
· Stepping over obstacles
· Carrying groceries
· Standing up or getting up from the floor
· Gripping and holding objects
· Pulling or dragging heavy items
· Walking an energetic dog
Movement not only enhances how your body performs but also improves your everyday life. The more you move, the better you’ll feel.
There are, however, many factors that impact how we move. In this guide, we will explore the fundamentals of movement, delve into essential movement patterns, and introduce different types of exercises that support long-term health and functionality.
The Basics of Body Mechanics
Think of your body as a system of interconnected levers.
· Muscles attach to bones via tendons.
· Tendons connect muscles to bones across joints.
· When muscles contract, they pull on bones (via the tendon), causing the joint to bend (flex) or straighten (extend).
Your movement is influenced by the size, shape, and position of your bones, muscles, and joints, along with any extra weight, such as body fat.
How Body Structure Affects Movement
Your body type plays a big role in how easily you can perform different movements. For example:
· Tall with long bones? Lifting heavy weights like squats or deadlifts may be harder for you than for a shorter person because your longer limbs create a greater range of motion. But your long levers can give you an advantage in swimming or running.
· Short or bottom-heavy? You might not run as fast as someone taller, but you’ll likely have better balance.
· Carrying extra weight in the middle? This can pull on your lower back, causing back pain. When the lower back is pulled forward, it can tilt the pelvis and curve the upper back, affecting your posture and other joints like the hips, knees, and ankles.
The Chain Reaction of Movement
Movement in one part of the body affects other areas. For example, if your ankle is stiff, it can impact how your lower back moves. Likewise, wider shoulders can make it easier to throw or pull, while longer legs may help you run faster because of a longer stride.
Natural and Learned Movement Patterns
Some movement patterns come from your body’s structure, while others develop through practice or habit. For example:
Top-heavy women may develop a slouched posture in the upper back, either from the weight or the social discomfort of being self-conscious about their appearance.
Tall individuals may hunch over to appear smaller, especially if they grew tall at a young age.
Understanding how your physical structure influences your movement is key to moving better.
Weight and Movement
Body weight, especially extra fat, affects how we move. At a healthy weight, your center of mass is just in front of your ankle joints when standing. Extra weight, especially in the belly, forces your lower legs and feet to work harder to keep you balanced, increasing the strain on your joints.
When you walk — essentially a controlled forward fall — your lower joints must constantly adjust. This is especially challenging on unstable surfaces like stairs, ice, or wet floors, leading to a higher risk of falls in overweight individuals. While the body adapts, physics remains a challenge — but the good news is this can be improved.
Fundamentals of Movement
Human movement is built on basic patterns that are universally present in daily life and exercise. These fundamental movement patterns include squatting, hinging, pushing, pulling, and carrying. Whether you’re lifting groceries, getting out of a chair, or performing a complex athletic maneuver, these patterns are in play. Mastering these movements not only enhances performance but also reduces the risk of injury, maintains joint health, and improve overall well-being.
Squatting: This movement pattern is integral to activities such as sitting, standing, and lifting. A proper squat involves bending at the hips and knees while maintaining a neutral spine. The movement should begin with a hip hinge, which shifts the body weight backward, followed by knee flexion. Ensuring that the knees track in alignment with the toes prevents unnecessary strain on the joints. Core stability is also essential, as it provides the necessary support to protect the lower back.
Hinging: The hinge is a fundamental movement pattern that forms the basis for movements such as the deadlift. Unlike a squat, the hinge focuses primarily on the flexion and extension of the hips. In a proper hinge, the hips move backward while the spine remains neutral. This movement is key to protecting the spine when lifting heavy objects from the ground, as it minimizes spinal flexion, which can lead to injury if not controlled.
Pushing: Pushing movements involve extending the arms and engaging the chest, shoulders, and triceps. In exercises such as push-ups and bench presses, it is essential to maintain shoulder stability. The shoulder blades should be positioned securely against the rib cage to avoid impingement or strain on the shoulder joints. Additionally, engaging the core muscles helps maintain a stable base, preventing excessive arching of the lower back.
Pulling: Pulling patterns, such as rows and pull-ups, target the muscles of the back and biceps. In these movements, the scapula (shoulder blades) plays a pivotal role in ensuring proper mechanics. Proper scapular retraction and depression help to stabilize the shoulders, allowing the larger muscles of the back to engage more effectively. Grip strength also plays a significant role in pulling movements, as it is necessary for maintaining control over weights or equipment.
Carrying: Loaded carries, such as the farmer’s walk, are highly effective exercises for building overall strength and stability. These movements involve carrying a heavy load while walking, which challenges the body to stabilize the core, shoulders, and hips. The benefits of loaded carries extend beyond muscular strength—they improve endurance, posture, and coordination, all of which are important for daily tasks and athletic activities.
Understanding Joint Pain
Movement is the foundation of your physical health. It’s often taken for granted until an injury or chronic pain disrupts our ability to function optimally. We've all experienced nagging joint pain—whether it’s achy knees, a stiff back, or sore shoulders. These issues, while common, can significantly reduce our quality of life. Simple tasks like walking, bending, or even sitting can become uncomfortable, draining our energy and motivation.
The Conventional Approach Isn't Always the Answer
Typical medical treatments for joint pain often involve medications, cortisone injections, or rest. However, while these methods may provide temporary relief, they don't address the root cause of the problem. Joint pain often returns, sometimes even worse than before. The key is understanding why joint pain occurs in the first place and using this knowledge to prevent and relieve it naturally.
Joint pain isn’t simple—it can stem from a mix of factors. While injuries are one cause, for most of us, the real culprits are muscle weaknesses and tightness in the muscles around the joints. Over time, these issues lead to pain.
For example, if you spend hours hunched over your computer, your chest muscles may become tight, and your upper back muscles weaken. This imbalance puts stress on your shoulder joints. Combine that with natural aging and collagen breakdown, and you’ve got a recipe for chronic pain.
Movement Dysfunction: Dysfunctional movement occurs when your body compensates for weakness or tightness in one area by overusing another. For example, if your hip muscles are weak, you might overcompensate with your lower back muscles, leading to back pain over time.
Imbalances: Muscle imbalances happen when one side of your body is stronger or more developed than the other. This can result from bad posture, poor exercise habits, or even past injuries. These imbalances increase your risk of injury and reduce your movement efficiency.
Poor Alignment: If your body isn’t properly aligned during movement, it can lead to joint pain, poor posture, and even reduced performance in sports or workouts. For example, misalignment in the knees can cause unnecessary strain during exercises like squats or running.
The New Approach to Joint Mechanics and Injury Prevention
Start Simple
Begin with something manageable, like daily walks. Walking lubricates your joints, strengthens muscles, and improves overall health. If possible, try walking barefoot to activate your body’s natural mechanics by engaging the muscles in your feet and improving proprioception (your sense of body position).
Incorporate movement cues into your environment. Keep a foam roller or resistance bands within reach for quick “exercise snacks.” These short movement breaks add up over time, helping to offset stiffness and discomfort caused by long periods of sitting.
Build a Functional, Joint-Friendly Training Program
There’s no one-size-fits-all approach to training for joint health. Consistency, variety, and smart programming are essential. Aim to train each major muscle group multiple times per week using functional movements that engage multiple muscles and joints.
Regardless of your starting point, strength training is non-negotiable, even for those recovering from injuries. However, this doesn’t mean diving into heavy lifting right away. Instead, focus on corrective strength exercises that address weak points in your body. Here are six key principles for joint-focused training:
Choose dynamic, joint-strengthening exercises:
Prioritize movements that strengthen entire joint systems instead of isolating muscles. For example, lateral shoulder raises and external rotations support shoulder stability, while bicep curls only target the biceps.
Movements like squats and deadlifts engage multiple muscles and joints, improving coordination and reducing injury risk.
Prioritize form:
Poor form during exercise can cause impingements or injuries. Learn proper movement mechanics before adding weight to any exercise. If needed, work with a coach or trainer for feedback on your technique.
Balance push and pull movements:
To maintain muscle balance and joint health, include both pushing and pulling exercises. For example, balance chest exercises (like push-ups) with rowing movements to strengthen your upper back.
Incorporate unilateral exercises:
Training one side of the body at a time (e.g., single-leg deadlifts or split squats) helps reveal and correct muscle imbalances. Unilateral exercises also improve balance, core stability, and joint control.
Rethink core training:
Avoid repetitive spinal flexion exercises like sit-ups and crunches, which can strain the spine. Instead, focus on anti-rotation and anti-flexion movements such as Pallof presses and dead bugs. These exercises protect the spine while building core strength.
Mix up your equipment:
Incorporate a variety of tools like dumbbells, kettlebells, resistance bands, and suspension trainers. This variation makes workouts more dynamic, fun, and challenging while promoting joint-friendly movement patterns.
Be mindful of your body’s signals—if something feels off, stop and assess. Don’t rush into heavy lifting. Prioritize stability and gradually increase weight as your strength and confidence grow. Rest and recovery are just as important as the workout itself to allow tissues to repair and prevent overuse injuries.
Address Inflammation and Collagen Health
Managing inflammation and supporting collagen production are essential for long-term joint health. While anti-inflammatory medications like NSAIDs can provide short-term relief, they often mask symptoms rather than addressing the root cause. Instead, take a holistic approach:
Fight inflammation through proper nutrition, quality sleep, and stress management. Supplements such as curcumin, fish oil, and magnesium can reduce chronic inflammation naturally.
Strengthen tendons by emphasizing eccentric exercises—movements where the muscle lengthens under tension (e.g., slow lowering in squats). Eccentric loading promotes tendon resilience and collagen repair.
Boost synovial fluid health (which lubricates joints) by staying hydrated and performing dynamic warm-ups before exercise.
Support collagen production by consuming collagen-rich foods (like bone broth) or supplements and ensuring adequate vitamin C intake, which helps synthesize collagen.
Manage Injuries with PEACE and LOVE
If an injury occurs, don’t panic. While the traditional RICE method (Rest, Ice, Compression, Elevation) was once the standard for injury management, research suggests a more effective approach: PEACE and LOVE. This method emphasizes active recovery, education, and mindset.
PEACE: Immediate Care for the First Few Days
Protect:
Limit movement and avoid activities that worsen pain or stress the injured area. Use braces or crutches if necessary, but only temporarily—prolonged immobilization can cause muscle weakness and delay recovery.
Transition to gentle movements as soon as it’s safe.
Elevate:
Keep the injured area elevated above heart level to reduce swelling and promote venous blood return.
Avoid anti-inflammatory drugs (NSAIDs):
NSAIDs may reduce pain, but they can also interfere with the body’s natural inflammatory response, which is essential for tissue repair.
Compress:
Use compression bandages to control swelling and provide light stability.
Educate:
Understand the nature of your injury and its recovery timeline. This knowledge helps you make informed decisions and avoid over-relying on passive treatments like rest alone.
LOVE: Long-Term Recovery and Rehabilitation
Load:
Reintroduce movement and gradual loading as soon as pain allows. Progressive loading strengthens tissues, restores function, and prepares the body for more challenging activities.
Optimism:
Stay positive throughout the recovery process. Research shows that optimism and goal-setting improve rehabilitation outcomes. Set small, achievable milestones to track progress.
Vascularization:
Improve blood flow to the injured area through low-impact aerobic exercises like walking, swimming, or cycling. Increased circulation promotes healing by delivering oxygen and nutrients to tissues.
Exercise:
Once pain subsides, focus on corrective and functional exercises to restore full range of motion, strength, and stability. Proper movement patterns are essential to prevent future injuries.
Why PEACE and LOVE Is Superior to RICE
Active recovery over rest: Unlike RICE, PEACE and LOVE emphasizes movement and progressive loading, which prevents muscle atrophy and stiffness.
Mindset and education: It highlights the importance of maintaining a positive outlook and understanding your injury to stay engaged in recovery.
A balanced view of inflammation: It supports the natural inflammatory response instead of suppressing it with medications, promoting more effective healing.
Example: Applying PEACE and LOVE to an Ankle Sprain
PEACE:
Protect the ankle with a brace for the first 1–2 days.
Elevate the ankle whenever possible.
Avoid NSAIDs to let inflammation do its job.
Use a compression bandage to manage swelling.
Educate yourself on the recovery process to plan appropriate rehabilitation steps.
LOVE:
After 2–3 days, begin light ankle exercises, such as writing the alphabet with your toes.
Stay optimistic by setting small recovery goals, like walking pain-free for 10 steps.
Introduce low-impact exercises like cycling to boost circulation.
Progress to strength exercises, such as calf raises and balance drills, to restore function and prevent future sprains.
Conclusion
Building lasting joint health is not about rushing through workouts or ignoring discomfort. It’s about smart, deliberate movement that strengthens your entire body, protects your joints, and improves your quality of life. By incorporating the principles of PEACE and LOVE, along with functional training and proper recovery, you can create a sustainable plan for joint health and injury prevention.