As a fitness instructor I have a responsibility to all my class participants to provide a safe workout environment and to avoid injury wherever possible. Quite often I might hear “lunges are bad for my knees!” and similar comments about other exercises. Sound familiar? It’s a common reason people avoid exercises like running or weight training or some fitness classes. But this assumption that exercise damages your joints has been found to be false. In fact, studies conducted over the past decade have shown that exercise helps to both BUILD healthy cartilage and to build SUPPORT around the joints, keeping them stronger for longer.
Building strong cartilage in your joints
Arthritis happens when the cartilage that cushions your joints wears away leaving bone rubbing on bone, which causes pain and discomfort. This isn’t the result of exercise, but of injury and constant low-level damage over time. Research has shown that exercise can actually reinforce cartilage.
Your joints are surrounded by a thin piece of tissue connected to your blood supply called the synovial membrane. This membrane produces the fluid that lubricates your joints. Cartilage has no independent blood supply, so instead, it gets its nutrients from this fluid. When exercising your blood pumps faster around your body, providing the membrane with a plentiful supply of nutrients which are infused into the fluid. What’s more, running and other high-impact exercises, have been shown to force this nutrient-rich fluid into the cartilage, keeping it healthy.
NOTE: Of course, if you already suffer from joint pain, high-impact exercises that aggravate this pain should be avoided, at least in the short term, but there’s plenty of exercises that I can show you that will help to build strength in your joints.
Muscles and ligaments – your joints’ support network
Your knees, hips and other joints rely on a supportive network of muscles and ligaments to keep them sturdy. So exercises that build these muscles and strengthen the ligaments will strengthen your joints, making you less prone to injury in the long run.
Strength training uses weight to gradually build muscle tone. If you’re new to exercise, you should begin with bodyweight exercises, working your way onto weight machines, which provide stability while you train, and then move onto free weights such as kettlebells or dumbbells.
It’s worthwhile asking a personal trainer for advice, particularly if you have specific injuries or conditions.
How exercise can relieve pain in the joints
An added benefit of exercise is it can help to prevent and relieve pain in your joints. Building strength in your joints can help improve your posture and prevent a cascade of injuries as a result, and the more you move, the less stiff and fatigued you’ll feel.
Exercise can also affect your mental outlook, flooding your brain’s receptors with ‘feel good’ endorphins which both make you feel happier and change your perception of pain. You might find that you’re more motivated and that pain becomes more manageable after exercise.
Exercises to strengthen and mobilise joints
It’s tempting to give up on exercise when you experience pain in your joints. After all, you don’t want to make it feel worse. Here’s a great workout from Stephen Macconville, the Nuffield Health that is clinically devised for use by people with joint pain. These six basic exercises each have a progression and a regression (18 exercises in total), to suit your individual level of fitness.
Feel free to contact me for more details of workouts that will suit you. I offer personal training and one-to-one sessions where we can build a tailor made workout that is perfect for you.
FIND OUT MORE:
- 18 exercises to strengthen your joints by Stephen Macconville, Nuffield Health >>
- Wendy’s story: from pain to personal training >>