It’s a known fact: being regularly physically active is good for your health. In fact, the benefits of exercise are numerous, whether for your cardiovascular endurance, muscle strength, or even your mental health. However, being physically active can cause injuries and you might end up causing more harm than good if you’ve taken up a physical activity without the proper guidance or if you’re overexerting yourself.
Joint injuries are quite common in the sports world, especially for those already affected by joint problems. However, that doesn’t mean these people have to completely cut out physical exercise from their lives. On the contrary. It’s only a matter of following a few tips and choosing an activity that’s adapted to their condition!
Understanding joints
Joints, or articulations, are the connections between the body’s bones. There are 206 bones in the human skeleton and they are joined together by 400 articulations. There are three main types of joints, classified by their level of mobility. First there are immoveable joints that do not allow for any type of movement, such as the articulations that join the cranium to the sternum. Some joints are partially moveable, these are the ones that allow for a limited range of movement, such as joints between the vertebrae. Finally, freely moveable joints are articulations that are very mobile, such as the ones in elbows, knees, and fingers. These joints allow for a wide range of movement in several directions.
Joints are composed of cartilage and an envelope that contains synovial fluid. These components help reduce friction between the bones when you move. Moveable and partially moveable articulations are also held together by tendons and ligaments that aid stability. They are prone to injuries because tendons and ligaments are made of tissue that can tear in the case of an impact or if they are overtaxed.
Which sports should you avoid if you have joint problems?
Despite being a popular physical activity, jogging can harm your joints. In fact, the repeated movements of running exert strong pressure on your articulations because they end up having to support 3 to 4 times the body’s weight. In fact, a lot of joggers experience knee and ankle pain. Before you decide to take up jogging, you should consult a kinesiologist or a physical therapist to learn appropriate running techniques that will prevent injuries. In addition, you should also think of getting gear tailored to the way you run.
Other sports can also strongly tax your joints including football, soccer, volleyball, tennis, and badminton. In fact, all these sports demand quick changes in direction that require lots of effort from muscles and joints.
Which sports should you practice?
Some physical activities are perfect for people with joint problems. For instance, simply hiking can be a great alternative to anyone who feels pain after jogging. Indeed, walking exerts a lot less pressure on the joints than running. And walking on softer terrain, such as grass, sand, or forest trails, can also reduce the pressure on joints. Because hiking often involves going up hills, it can also be as good for your cardiovascular endurance as jogging!
Biking is also a sport that requires a lot less effort from your joints. When you bike, your knees’ joints are used to produce a circular movement but there is no significant impact on them because your foot remains firmly on the pedal.
Aquatic sports are also great for anyone with joint problems because this kind of activity has a very low impact on your articulations. In fact, water supports the body and greatly reduces the pressure on joints. Whether it’s swimming or aquafitness, most water sports are an ideal solution for those with joint problems.
Clinique GO™’s multidisciplinary and mobile team can provide you with the proper advice on how to integrate exercise into your lifestyle if you have joint pain. Our highly-qualified kinesiologists and physical therapists can teach you the right techniques so you can practice the sport of your choice. Thanks to their guidance, you’ll reduce your risk of injury, no matter your age or current physical state.
With Clinique GO™’s in-home and workplace services, there’s no more reason not to get active!
Approuvé par Francis Desjardins
