Key Points at a Glance
- Joint pain is a constant companion in all our daily activities.
- When we go for a walk, we notice stiffness in our hips; when we climb stairs, our knees ache; and when we go jogging, our ankles hurt. So we often end up avoiding exercise altogether.
- However, that is a fatal mistake, because in this case, standing still really is a step backward.
- In addition, there are sports that are actually good for your joints. We’d like to introduce some of them to you in this article.
Joints are, after all, meant to be moved. A rolling stone gathers no moss—in this case, that saying is pretty close to the truth. Because only movement and exercise ensure that the joint cartilage is supplied with synovial fluid. If this doesn’t happen, the cartilage tends to lose its elasticity and, over time, become brittle. This causes the bones to rub against each other, which leads to even more pain. Fortunately, there are some excellent products available to relieve painful joints (and muscles).
That's why exercise is good even for sore joints
And what if the cartilage in your joints is already damaged? Even then, it’s better to continue putting weight on them—with due caution, of course. This is because only through targeted exercise do the joints’ cartilage cells receive the lubrication mentioned above. In addition, exercise strengthens your muscles, which in turn stabilizes your joints and reduces pain.
But before you blindly start any kind of sport: stop! First, a doctor should determine the exact cause of your joint pain. Is it just a strain? Could there be inflammation? Or is it already osteoarthritis that has irreversibly damaged the joint? Only once you have a correct diagnosis will it be clear which sports—and to what extent—are suitable for you. When choosing the right sport, you should also seek advice from a sports orthopedist or a doctor you trust.
The best sports for protecting your joints
Actually, all ball sports are—that’s right—NOT suitable for protecting the joints while ensuring they’re lubricated with synovial fluid. When water is involved, things look much better. Whether it’s swimming, water aerobics, or aqua jogging: water makes us feel light, yet we still face resistance that we have to work against—in a way that’s easy on the joints. But there’s also a great alternative on the water: rowing. This activity engages and strengthens the muscles, which in turn protects the joints.
The cross-trainer or ergometer (or moderate cycling) are also good for your joints; these exercises are primarily designed to take pressure off the knee joints. Cycling also benefits the hip joints. On a cross-trainer, you jog almost as if you were on the sidewalk—but without putting as much strain on your knees. The motion is gentle and elliptical, and your knees are slightly bent, which further reduces the strain.
Standing on One's Own Two Feet
Cross-country skiing is a good option here, as it works many muscle groups; Nordic walking is also beneficial in this regard. In addition, the poles take some of the strain off the joints. Hiking on flat terrain—preferably with a light pack—is also excellent for keeping the joints supple. Moving forward at a steady pace is gentle on the knees. You should avoid steep descents—regardless of whether you have problems with your hips, knees, or ankles.
