So, how do you know which exercise is right for you? And how much should you do? Here’s a simple guide, to help you get started:

How does exercise help with Joint Pain?

There may be several reasons for joint pain. These include sprains and strains, gout, bursitis, osteoarthritis, rheumatoid arthritis and, in some instances, infection. Depending on the cause, exercise may be a good option to ease your joint pain.

Exercise can help you manage chronic pain. It can also help improve your muscle strength, reduce stiffness, and increase your range of motion and joint mobility.

It’s important to do a variety of exercises that include walking, swimming, yoga as well as stretching. The types of exercises that are gentler on your joints are known as “low impact”. These include exercises like swimming or aqua aerobics, cycling, walking, yoga or Pilates.

Tip to remember: If your pain is caused by a recent injury, it’s best to rest the affected area, for the first few days and apply an icepack to reduce swelling and ease pain. The PRICE method can help bring down swelling and support the injury. PRICE stands for Protect, Rest, Ice, Compression and Elevate. Once you’re able to move the injured joint without too much pain, it’s a good idea to keep it moving to prevent stiffness.

How much exercise do I need?

Adults should try to do some form of physical activity every day. Even exercising once or twice a week can lower the risk of heart disease or stroke. If you haven't been active for a while or have any health concerns, it's important to speak to your doctor before starting.

Use these simple recommendations when planning your exercise routine:

Aim for at least 150 minutes of moderate intensity aerobic exercise, or 75 minutes of vigorous aerobic activity per week

You may want to exercise every day, or you could choose to divide the 150 minutes into 4 to 5 days per week of exercise sessions

Try to reduce the amount of time you spend sitting or lying down by breaking up long periods with some type of activity

Do strengthening activities at least twice a week, that work all your major muscle groups – legs, hips, back, tummy, chest, shoulders and arms

What type of exercise should I do?

Simple everyday activities like walking, swimming and gardening can ease some of the pain by blocking pain signals to the brain. Activity can also help lessen pain by stretching stiff and tense muscles, ligaments and joints.

As you plan your strengthening activities and 150 minutes of moderate or 75 minutes of vigorous weekly aerobic exercises, keep the following in mind.

Moderate aerobic activity will:

  • raise your heart rate
  • make you breathe faster and feel warmer
  • allow you to still talk, but not sing whilst exercising.
  • Some examples of moderate activities include:
  • Brisk walking
  • Aqua aerobics
  • Riding a bike

Vigorous aerobic activity will:

  • make you breathe hard and fast
  • not allow you to say more than a few words without pausing for breath.
  • Some examples of vigorous activities include:
  • Swimming
  • Riding a bike fast or on hills
  • Walking up the stairs

Strengthening activities:

  • Should be done to the point where you need a short rest before repeating the activity.
  • Can be done at home or at the gym
  • Can be done on the same day as aerobic activities or on different days
  • Some examples of strengthening activities include:
  • yoga
  • Pilates

Based on the exercise examples provided above, you might want to understand which exercises to try. Below we answer the question of which exercises may help with joint pain.

Is Cycling Good for Joint Pain?

Cycling is an excellent way to strengthen your lower body without putting too much strain on your joints, making it a low-impact option. It’s also an aerobic activity as it increases your heart rate and improves lung capacity. 

Being active is also a great way to socialise and to lift your mood. Cycling doesn’t have to be an individual activity; you could join a cycling club or group environment such as a spinning class. Spinning is a low-impact fitness class conducted on stationary bikes. Many gyms offer these classes, and you can also use a stationary bike at the gym if you’d prefer to exercise with a friend. 

If you’re keen to get outdoors, but are worried your joints won’t withstand a regular bicycle, then consider investing in one of these 4 bikes, that accommodate different abilities: 

Comfort bikes 

These bikes are best for flat paved roads. They’re built for comfort, with high handlebars, to allow you to sit in a more neutral, upright and relaxed position, helping to reduce stress on the back, shoulders and arms.  The seat is generally wider with cushioning from bumps and shocks.  

Trikes 

This is basically the adult version of the tricycle you might have ridden as a child. The 3 wheels provide stability, which is great if you have difficulty with balance or you’ve never ridden a 2 wheeled bicycle. 

Foot-Hand Cycles 

You can pedal this type of bike in a seated position with hands or feet. It’s a great way to get an upper body workout and build muscles to support the shoulder, arm and hand joints. It can also help weight-bearing joints if you use the foot pedals only. You can also use both the foot and hand pedals simultaneously. 

E-bikes  

Electric or e-bikes are essentially pedal assisted bikes, where a small battery powered electric motor in the bike frame, supplements the power you exert on the pedals. They’re great to get you up hills and long-distance rides. Most have different power options, allowing you to decide how much effort you put in. Many people with health conditions use e-bikes, to enjoy long or adventurous rides, that wouldn’t be possible for them on a non-electric bike. 

https://www.ouh.nhs.uk/patient-guide/leaflets/files/11850Ppacing.pdf 

Is Pilates Good for Joint Pain?

Pilates is a low-impact exercise that is suitable for joint pain. It can help improve strength and posture. Pilates can also improve flexibility, which can help you maintain joint mobility. This might help make performing your daily tasks and other physical activities easier.

Aim to carry out muscle-strengthening exercises such as Pilates at least twice a week. You might find a Pilates studio in your neighbourhood or you can enquire at your local gym, about classes or personal trainers who can guide you in Pilates.

Is Walking Good for Joint Pain?

Walking is the simplest and cheapest form of exercise. It’s a really easy way to be more active and become healthier. It’s a low impact exercise that may be helpful for joint pain and may also help with weight loss, which can reduce the strain on painful joints. A brisk walk counts as a moderate aerobic activity. While benefiting your joints and muscles, walking can also be good for your heart and lungs. If you’re able to gradually progress to walking up stairs or hills, then this activity may also help to improve your leg-strength, balance and co-ordination, which can help to prevent falls.

A brisk daily walk for 10 minutes, has many health benefits and also counts towards your 150minutes per week.

FAQs

How does exercise to help with Joint Pain?

Remaining as active as you can, may ease your pain, lessen your symptoms, and help you maintain independence.

In addition to relieving pain, exercise can also:

  • Strengthen muscles, providing better joint support
  • Reduce joint stiffness
  • Improve balance
  • Increase energy and reduce fatigue
  • Help with weight management
  • Enhance your mood.

Which exercises are best for joint pain?

The best exercise for you depends on your fitness levels, your health condition and what you enjoy. Try aim for a variety of exercises that include strengthening, fitness (aerobic), balance and stretching. But avoid high-impact exercises that might put unnecessary strain on your joints. These include running, football or contact sports. The types of exercises that are gentler on your joints are known as “low-impact”. These include exercises like swimming or aqua aerobics, cycling, walking, yoga or Pilates.

What Can Hip Pain Be Related To?

Hip pain can be related to various causes such as:

-  Injury
-  Osteoarthritis
-  Hip fracture
-  Menopause

If you have aches and pains and you suspect they might be caused by perimenopause, or menopause, speak to your GP. The GP can help diagnose the cause of your pain and recommend the right treatment for you.

RKT-M-56677