Which sports and workouts are bad for my joints? | Ramsay Health UK

| 27/06/2019

Which sports and workouts are bad for my joints

which sports workout bad for joints

Regular exercise and playing sports are great ways to improve fitness and overall health, but joint pain and discomfort can get in the way. Many sports and workouts put strain on joints, whether that’s running or lifting heavy weights, exacerbating existing problems or even leading to long-term damage.

If you’re looking for different ways to exercise to reduce joint pain, are recovering from knee or hip surgery, or want to reduce the risk of developing problems, here are some sports and workouts to try, and well as some to avoid.

Swimming

Swimming is a great way to exercise without putting excessive strain on joints, as the water fully supports your body. It’s a very low impact workout but requires you to use many different muscles to move through the water, as well as working your lungs and your cardiovascular system.

Different strokes can also benefit different parts of the body. Breaststroke is great for exercising the arms, though the leg kick can put some stress on the knees. For knee pain, the backstroke is a better option.

Rowing

If you’d prefer to stay dry, making use of the rowing machine at the gym is an ideal way to give yourself a full-body workout. It may involve sitting down, but this is why it’s ideal for anyone suffering with joint problems, as the strain is taken off your knees.

Despite this, it’s still a demanding workout that takes a lot of effort from the upper body and the legs to keep the rowing action going, and you can set the resistance level to suit your strength.

Walking

Walking is one of the simplest and most effective exercises as it requires no special equipment or training. It may seem like it would put strain on the knees, but it’s still a low-impact workout and so shouldn’t be a problem for anyone with mild joint problems.

If you have severe joint issues with your knees, it would be better to avoid putting any weight on them, and so swimming or rowing would be better options.

Running

Running requires one foot to be completely off the ground, putting strain on the knee and hip left supporting your bodyweight. This makes it more likely to lead to long-term joint problems, or make existing problems worse, so should be avoided if you’re suffering from knee or hip pain.

You can minimise minor joint pain, and reduce the risk of developing problems, by running on soft surfaces like grass, though it’s still better to go for sports and exercises that support your bodyweight.

Strength training

Using the resistance equipment in the gym is generally fine when it comes to hip pain and joint problems, though you should only use machines that focus on upper body strength. You can also train at home with bodyweight exercises, though you should avoid squats, which can put a lot of strain on joints.

It’s also advisable to only workout with the advice and supervision of a qualified trainer, especially in the early days of hip replacement recovery or other joint surgery, ensuring the exercises you do are controlled and safe.

Stretches

Stretching exercises can be a good, low-impact way to work out, including things like yoga and Pilates. However, you should avoid moves that require you to lie on your side, as this can exacerbate hip pain. You should also avoid stretches that mean bending the waist a lot, or spreading your legs wide.

The main thing is to take it slowly and listen to how your body reacts. If certain moves are causing pain, you should avoid them as you should with any exercise that makes joint pain worse.

About Ramsay Health Care UK

At Ramsay Health Care we are proud to work in partnership with some of the highest qualified and experienced cosmetic surgeons, ophthalmologist, orthopaedic surgeons, neurosurgeons, pain management consultants and physiotherapists in the UK. Our holistic care offers you the best treatment!

At Ramsay you won’t have to wait for an appointment for your surgery. Your treatment may be covered by medical insurance and self-pay packages are available on request. We have first class facilities and all self-funding and most privately insured patients can enjoy our Premium Care offering exclusive benefits including superb food, a relaxing environment, priority access and appointments to suit your lifestyle. Our aim is to help you feel like a guest as well as a patient.

Please contact us for more information.

Contact Us

or


Paying for yourself?

Get in touch

Need some advice on a treatment price or booking an initial appointment?

We're here to help.





Or send us a message...