Low-impact exercises for Joint pain
It is important to remember that keeping active is essential for everyone, especially those who suffer from joint pain. For those who do suffer from joint pain, exercises that work the muscles and tendons provide stability and strength around the joint.
Don't give up if you want to exercise but struggle with aches and pains! Here are some low-impact exercises that you can do:
Spin/Biking - Any exercise that removes pressure from your joints is excellent. Spinning or biking is a brilliant exercise that keeps your knees, hips and back protected, provided the bike has been set up for your individual needs. This is because most of your weight falls on the seat, not your knees. Moderate pedalling can promote an increased range of motion in your knees and hips and strengthen your joints. Spin classes are a great way to monitor your movement and clearly understand your skill level.
Poor pedalling technique can result in further pain and injuries. It is essential to bear in mind that less stress is applied to your knees when maintaining a smooth cycle. To help with this, keep your feet flat on the pedals and push through your entire foot. Also, keep your knee facing forward in line with the pedal to reduce further the stress applied to your knees whilst spinning or cycling.
Here are some of the elements for a correct bike fit to help prevent any injuries:
- Saddle height
- Saddle fore/aft position (movement of the seat on the saddle rails)
- Saddle tilt (angle of the saddle in relation to the floor)
- Stem height (how high/low your handlebars sit on the steer tube. Generally, the lower the handlebars, the flatter your back; the higher the handlebars, the more upright you will be)
- Handlebar width
- Grip/ grip tape diameter
Walking or jogging - Walking is one of the best forms of exercise. However, it is best to build up the length of your walks gradually. Start at 20-30 minutes a few times a week and, over time, build endurance by walking for longer and more frequently.
Walking is excellent, as you can do this anywhere, weather permitting. But for the days it is rainy or cold, you could also do this at a gym using the treadmill or Skillmill. Unlike a regular treadmill, the Skillmill allows you to accelerate quickly from a walking pace to a jogging pace without making any adjustments. So you can work on your speed dynamically.
