You Don’t Have to Give Up Your Workout: Low-Impact Exercises for Joint Pain

It can be a frustrating situation: You know that exercise and mobility can help your joints, but your joints ache so much that a regular workout seems impossible at best. The good news is that you don’t have to give up a good exercise routine, provided you follow a few precautions to protect your joints.

Low-impact exercises for joint pain are a great way to maintain healthy habits while, at the same time, reducing the strain on your joints. Staying in shape goes a long way toward enhancing your complete recovery from procedures such as a hip or knee replacement.

Not sure where to get started on your low-impact workout routine? Just contact us. Our in-house physical therapy team can get you started. 

But which exercises will provide the most comprehensive benefits? We’ll take a closer look and explore the best ways to incorporate activity into your joint care.

What Is Considered a Low-Impact Exercise for Joint Pain?

We know you’re aware that sports like basketball and soccer can take a toll on your body. These high-impact activities can put a strain on your knees, ankles, and other joints. 

Low-impact exercises are less intense activities that put less strain on your joints and muscles.

Our in-house physical therapists  have some great recommendations for low-impact exercises. We’ll list a few of these types of low-impact exercises below.

The Best Low-Impact Exercises for Joint Pain

Biking or Spinning

This is an excellent exercise because it doesn’t put pressure on your bones and joints. Spinning classes abound in the Raleigh and Triangle area, and biking outdoors can be a great stress release in addition to a wonderful workout.

Tips for success:

• Be sure you’re on smooth and level terrain to maintain low-impact
• Ensure your bike is properly fitting to you
• Remember that stationary cycling is always a good option

Swimming/Water Aerobics

Swimming is a perfect low-impact exercise because it eliminates pressure on your joints.

Tips for success:

• Take advantage of water aerobics classes
• Implement the natural resistance of the water on your body to build muscle
• Use a floatation belt if necessary. 

Walking

Another ideal exercise, walking can be done almost anywhere. However, we do recommend that you pace yourself. Start with around 20 to 30 minutes 3 to 5 times a week and gradually increase.

Tips for success:

• Start with 20 to 30 minutes 3 to 5 times a day.
• Purchase the right pair of shoes. This will go a long way toward relieving stress on your body, especially as you build up your routine. 
• Make sure your shoes are a customized fit. 

What Are the Benefits of Low-Impact Exercises?

We’ve seen the benefits of low-impact exercises firsthand in our practice as our patients have increased endurance. A few of the benefits include:

Can Low-Impact Exercises Still Help You Lose Weight?

We get asked this quite often, and the answer has to do with consistency. 

The short answer is yes, low-impact exercises are a great way to lose weight and stay in shape. However, like all other forms of exercise, success depends upon being consistent and getting solid exercise 3 to 5 days a week. 

We’ll Help You Eliminate Joint Pain and Get Back to What You Enjoy Most

Don’t let joint pain hold you back from the activities you love. We specialize in both surgical and nonsurgical treatments that help you move with ease and minimal pain. We’re with you every step of the way as you meet your treatment goals and explore new low-impact exercise options. 

With decades of experience and in-house physical therapy, our team is dedicated to providing personalized care tailored to your needs. Schedule your appointment today and take the first step toward lasting relief.

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Sources: 

Mayo Clinic, “Arthritis,” https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971 

Penn Medicine, University of Pennsylvania, “Low Impact Exercises for Joint Pain,” https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2018/may/low-impact-exercises-for-joint-pain