Should I Exercise If My Joints Hurt? Is Exercise Good For My Joints? Fundamentals Of Exercise For Joint Health.

“Should I exercise if my joints bother me?” “Will exercise worsen my joint pain?” For some people it may feel contradictory to exercise if their joints bother them. Joint pain can be extremely uncomfortable and potentially immobilizing. There’s a vast array of causes that range from osteoarthritis, rheumatoid arthritis, tears, sprains, dislocations, gout, auto-immune conditions, aging, repetitive strain, lack of flexibility, muscle weakness, the list goes on. 

Function and Structure of Joints

Functionally joints are the connection sites between bones and they provide a site for movement or articulation, however big or small that movement may be. 

The human body is incredibly sophisticated when it comes to movement and this is partly due to the design of our joints. Consider the shoulder joint, a shallow and mobile joint that provides the arm a vastness of movement possibility, enabling us to climb ladders, pick up grocery bags, serve a volley ball, throw a frisbee, perform a pushup, pick up a baby, ect. 

Synovial Joints

Many of the major joints in our body are a type of joint called a synovial joint. In a synovial joint both bones are covered with a layer of articular cartilage at the site where they meet. This helps to reduce friction between bone.

A synovial joint also has a synovial membrane which is a thin lining inside the articular cartilage. This membrane helps to lubricate and prevent friction between the bones. The synovial membrane secretes a substance called synovial fluid that is formed from blood plasma.

Synovial fluid helps to lubricate the cartilage and supply nutrients to the joint. The articular cartilage is an avascular structure which means that it is not directly supplied by blood vessels. This is one reason why cartilage heals much slower than bone. The synovial membrane is so important because it is one of the primary sites that transports fluid and nutrients to the joint. The synovial membrane, unlike the articular cartilage, is vascularized with blood vessels.

As a general rule, exercise and movement increases the circulation of fluid in the joint cavity. As circulation in the whole body increases, more nutrients can transport to the joint cavity to keep the site healthy. Synovial fluid acts to reduce friction between the bones and cartilage during movement in a way that is akin to the oil that greases a door hinge.

Exercise and Joint Health

Up to 80% of the joints in our body are synovial joints. Interestingly, the pressure on the joint during movement is what squeezes this synovial fluid through the cartilage helping to lubricate and reduce friction at the joint. This is an amazing example of how movement can help to improve joint function. A general principle of movement is that “motion is lotion”.

We need to look at what helps to optimize joint health and what can compromise joint health. A portion of joint problems arise from inactivity. A sedentary lifestyle doesn’t provide the necessary movement to lubricate the joints and the lack of movement can also lead to muscle atrophy.

Muscle Tone and Joint Health

Muscle tone plays an essential role in joint health. The muscles above and below a joint help to stabilize the joint to reduce strain and impact upon the joint during movement. Good muscle tone is particularly important in supporting and protecting the shoulder, knee, spine, and arches of the foot.

Basic strength training and walking are great places to start to introduce consistent movement of the joints and to improve muscle tone. The synovial membrane is connected to blood vessels so the enhanced movement from exercise can be beneficial for the joints by helping to increase circulation to the joint.

Exercise Levels of Impact and Joint Health

Take note that the intensity and type of exercise is important. If you are inactive and you want to start any new exercise, some sound advice is to start increasing your exercise time gradually and avoid anything that triggers intense pain.

Swimming, walking, cycling, tai chi, yoga, and strength training are low impact forms of exercise that tend to be nourishing to the joints. Remember to start gradually because repetitive movement in excess can inflame the body, especially if the body is deconditioned.

On the opposite end, jarring-high impact exercise like running, jumping, or any sports that include these movements may further aggravate existing joint pain. 

The question as to the effects of certain types of exercise on joint health over the long term remains a controversy. Some studies interestingly show that exercise like running have no direct impact on knee degeneration or arthritis in the long run. This remains a contested subject but it does shed light on the difficulties of isolating a single cause. This helps to highlight how joint issues are very complex issues that can be effected by so many factors.

An important note is that if someone is currently experiencing knee pain and running or any other type of exercise causes the pain to escalate, it's a good idea to find a type of exercise that is less uncomfortable. If chronic or acute joint pain is causing you to significantly change or modify your lifestyle habits please consider getting a medical assessment for therapeutic options.

Hydration and Nutrition for Joint Health

Some other great daily lifestyle practices that can enhance joint health are maintaining optimal hydration and eating a nutrient rich diet. Proper hydration will help to keep the joint cavity and the connective tissue in and around the joints saturated.

Most of the secretions and fluids produced in the body are water-based so it is important to maintain you hydration. Synovial fluid is made from blood plasma which is water based, so it is important to maintain regular fluid intake during the day.

As for nutrition, a well rounded intake a food will ensure the whole body and the joints are getting the nutrients they need. Inflammation in the body can increase local inflammation at joint sites. An antioxidant rich diet may help to reduce inflammation. 

Exercise Quantity and Joint Health

In terms of exercise quantity over the long run think moderation. Inactivity deconditions the body while extreme exercise tends to wear down the body. General exercise recommendations are to get a minimum or 2 to 3 days of strength training that works all major muscle groups of the body and 3 to 5 days of cardio-respiratory exercise depending upon the intensity; 5 days of mild intensity or 3 days of high intensity. Another rule of thumb for exercise is to try and get in 30 minutes of daily activity. This can be 30 minutes in one session or spread throughout the day.

Each unique type of joint problem will require a unique approach and modification. Nevertheless, the general idea is that movement will help to keep the joints working in optimal shape. Keep moving! Continue to practice and explore types of exercise that feel good and that you enjoy. And remember that “Motion is lotion!”.

For any questions about exercise and wellness strategies for joint health conactact me at KaiBodyMindwellness.com

Disclaimer: This blog is for general informational purposes only and does not constitute medical advice. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions. 

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