Four Tips for Making Exercise More Joint-Friendly

4 Tips for Making Exercise More Joint-Friendly

By Sara McEvoy

Joint pain – including the swelling, stiffness, and reduced mobility that often comes with it – can be a source of daily frustration. Even simple tasks like typing emails, putting away groceries, and walking up stairs can become profoundly difficult when dealing with chronic discomfort.

To add insult to injury, the thought of engaging in exercise may seem out of reach for anyone who experiences regular joint pain and dysfunction.

But while it may seem counterintuitive, regular physical activity is essential for maintaining or improving joint health. In fact, according to the Arthritis Foundation, exercise is considered the best drug-free treatment for osteoarthritis, a leading cause of joint pain.

So what kinds of exercise are best for joint health, and how can exercises be modified to prevent joint pain and damage?

Build Up Your Tolerance Slowly Joints, muscles, and other connective tissues need adequate time to adapt to the physical demands of exercise. This is true for people with painful or healthy joints.

Avoid the weekend warrior mentality and remember that it’s better to ramp up slowly than to do too much too soon and risk an injury. Bump up activity level gradually, even by as little as 5 to 10 minutes per session, until reaching the recommended amount of 150 minutes of moderate-intensity aerobic exercise per week (just 30 minutes a day for five days).

Even making the commitment to walk and stand more throughout the day can be a great place to start.

Warm Up Properly A proper warm-up before a workout reduces the risk of joint injury and helps a person get the most out of their exercise. Warm-ups should focus on increasing blood flow and tissue pliability in the areas of the body which will be used most during the session.

Great warm-up exercises include arm circles, leg swings, sit to stands from a chair, and easy walking or cycling. A proper warm-up doesn’t need to take more than five to ten minutes, but should be enough to get your heart rate up slightly.

While static stretching may improve joint range of motion, it should be reserved for the end of a workout. Pre-workout stretching may weaken muscles during exercise, and multiple systematic reviews of scientific research show that stretching before a workout doesn’t reduce the risk of injury anyway.

Focus on Low Impact Movements and Mechanics Biomechanical research shared by Harvard Medical School shows that even normal walking increases the amount of force transmitted through the knees by as much as two to three times bodyweight. With this in mind, it’s not hard to imagine how high impact activities like jumping and running can impose significant strain on the joints.

When it comes to joint-healthy exercise, low impact is preferred over high impact. Anyone concerned about their joint health should opt for exercises like walking, cycling, rowing, and swimming. Avoid movements which lead to undue strain on the joints, including twisting, pivoting, and pounding.

Also, take care to optimize posture in any given position. For example, ensure that the knees don’t cave in or push forward relative to the feet while squatting or stepping. Avoid slouching with the spine and rounding forward with the shoulders. Instead, begin exercises with the spine supported in an upright yet relaxed position, with the shoulders down and back.

Here’s a quick way to find a decent upright spinal posture in sitting or standing: slouch completely, then straighten up as much as possible. From this exaggerated position, relax slightly. The ears, shoulders, and hips should all be in line.

Resistance training is also beneficial, as it helps build strength and stability around the joints. Low impact accessory exercises prescribed by a trainer or physical therapist, such as shoulder Ts, I’s, and Y’s, can also be used to address specific problem areas.

Consult With a Professional Older adults, anyone with an injury or illness, and people who are new to exercise should defer to their physician before beginning a new exercise program.

Consulting with a physical therapist or personal trainer can also be beneficial. These professionals can ensure that new exercises are performed correctly, progressed safely, and prescribed appropriately given individual needs and factors. They may also be able to recommend braces, orthotics, and other devices or tools which can further assist with joint health and protection.

Remember: regular physical activity is essential for better joint health. Find an exercise program that is safe and well-suited to your individual needs and goals—and keep moving.

Sara McEvoy, PT, DPT is a licensed and board certified Doctor of Physical Therapy.