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Exercise to promote joint health

Exercise has so many benefits, but is it good for your joints? People often ask us, “is it OK for me to exercise”, worried that it may cause joint pain. Exercise being bad for your joints is a common misconception. Recent research has shown that long distance running was not associated with the acceleration or severity of knee osteoarthritis.

Studies have also shown, that rates of arthritis are no higher in runners than non-runners.

Another interesting aspect about pain is that is not always in the presence of tissue damage. Watch this clip that contains emerging evidence about thinking outside the joint.

Exercise promotes joint health.

The body is extremely adaptable and resilient. In fact, cartilage health can be promoted through exercise. Our body tissues (such as the muscles, ligaments, bone and cartilage) adapt to the stress of exercise by making them stronger.

The body is designed to move and movement is a great way of reducing joint stiffness. Think of it like using grease on a squeaky door hinge. Exercise enhances the circulation of fluid in the joint, which helps nourish the joint and keeps it moving freely.

What exercise too choose?

There are so many ways to keep active and doesn’t have to be limited to running. We understand that running is not for everyone and that some people may not be able to run.

Instead, go for a walk that is within your capability. Start slowly and gradually build up the duration and intensity. Remember, it doesn’t have to be completed in one big block, so break it up throughout the day into manageable bouts.

Resistance training is a great way of strengthening our joints and in turn the connective tissues that surround our joints. This can be done using your body weight, free weights (such as dumbbells), therabands, cable weight or machines. Start light and push through a comfortable range of motion, then build up from there.

Take on some form of movement class like Tai chi, Pilates or stretching. We occupy a three-dimensional space, so these classes are a nice way of exploring movement variability. They can also assist with improving our joint range of motion and flexibility. There are so many ways to be active.

These are merely some suggestions to get you moving, but should not replace an individualized assessment. If you are experiencing some joint discomfort please speak with your Accredited Exercise Physiologist to get an individualized exercise plan.