Professor Scarlett McNally, an orthopedic surgeon at East Sussex Healthcare NHS Trust (UK), notes that many people are hesitant to exercise because of joint pain. However, the notion that osteoarthritis is due to "wear and tear over time" is no longer commonly used, as joints become healthier with proper exercise.
Maintaining physical activity and strengthening muscles helps protect joints, reduce pain, and improve mobility, according to the Hindustan Times ( India ).
Many people are hesitant to exercise when they have joint pain; however, according to experts, joints will become healthier if they exercise correctly.
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Exercise is good medicine for the body.
Professor Alister Hart, an orthopedic surgeon in the UK, says that the incidence of arthritis tends to decrease when people participate in sports and exercise. While some sports may increase the risk of injury leading to arthritis, on a community scale, the more physical activity there is, the lower the risk of arthritis.
According to Professor Hart, after a hip fracture, one of the first things doctors encourage patients to do is to start getting up and walking as soon as their health permits. Proper exercise helps stimulate the body to release substances that promote the repair and recovery of damaged tissue.
If you're experiencing joint pain, start with gentle exercises like stretching or cycling. After a few weeks, your body will tell you how much it can tolerate. If you're still unable to move or experience symptoms like pain waking you up in the middle of the night for several consecutive days, or need to take painkillers for more than a week, you should see a doctor.
Two exercises are recommended.
One of the exercises highly recommended by Professor Hart is the hip raise. The exerciser lies on their back, bends their knees to approximately 90 degrees, and then raises their hips high. If combined with resistance bands around the thighs, the exercise will strengthen the gluteal muscles and support both the hip and knee joints.
According to him, this is a very safe exercise, suitable even for people recovering from fractures, hip replacements, or spinal surgery.
Squats are an exercise that helps increase strength in the gluteal and thigh muscles, and are recommended by experts.
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Squats are also an important exercise for strengthening the gluteal and thigh muscles. Professor McNally stated that if someone falls and cannot get up on their own, they will quickly become dependent on others, so squatting is very beneficial. If squats are not possible, going up and down stairs or practicing standing up and sitting down from a chair also provides similar benefits.
Should people with joint pain go jogging?
Rheumatologist Matthew Hutchinson says there is currently no clear evidence that running damages joints in the long term (unless injury occurs).
According to Professor Hart, muscles, tendons, and bones actually need exercise to maintain their health. He believes that running about 5 km is sufficient exercise. If running isn't possible, people can still walk gently.
If you're hesitant about walking or running, you can try low-impact aerobic activities like swimming—which has been shown to improve joint function and reduce pain. Besides swimming, walking in a pool or performing underwater stretches are also good options.
What kind of nutrition is beneficial for joints?
British rheumatologist Matthew Hutchinson recommends that people eat plenty of fresh, minimally processed foods, rich in vegetables and fruits.
He stated that there are growing theories suggesting that imbalances in the gut microbiome may affect the development and severity of arthritis. However, there is currently insufficient evidence to definitively state which diet is best for joints. Maintaining a balanced, healthy diet remains crucial, according to the Hindustan Times (India).