Joint pain: which sport works best against it – guide

If standing up hurts, your hips feel stiff, and your fingers hurt, these are often signs of osteoarthritis. From the age of 50, around 40 percent of women and almost a third of men suffer from it.

The cause is worn cartilage, which usually keeps the bones from rubbing against each other in a joint. If this layer of cartilage is injured or worn away, it can cause severe pain. Bones then grind against each other and the joint is destroyed in the long term.

But we can counteract this and ensure that it doesn’t get that far. Sports scientist Prof. Dr. med. Ingo Froböse (65) from the Sport University Cologne.

The reasons

Young people can also be affected by osteoarthritis as a result of accidents or sports injuries. As a rule, however, this is a clinical picture that only comes with age.

Most of those affected are over 50 years old. It is usually a sign of wear and tear, overweight, improper loading or a lack of muscular stability.

The start-up pain is characteristic, i.e. when starting to move. Osteoarthritis of the knee (gonarthrosis) or hip (coxarthrosis) is particularly common.

“The cartilage nourishes itself through movement. Like a sponge, it soaks up nutrients when the joint is active. If we remain motionless, the cartilage atrophies and dries out, ”explains Prof. Froböse.

Only three to five percent of people are affected by osteoarthritis that is too much. This is mainly the case with competitive athletes who practice sports that are not as gentle on the joints.

Since cartilage is not supplied with blood, it cannot be supplied with important nutrients and fluids other than by “massaging” it from the outside through movement.

Prof. Froböse: “The wrong strategy, when the cartilage has already started to wear out, is protection. The joint must be strengthened so that the bones do not rub against each other and the complaints are exacerbated. “

Which sport should you avoid with osteoarthritis?

Stop and Go Sports! In other words: Everything where sudden braking or starting is required. The stress on the joints is particularly high here. These are, for example, soccer, handball, basketball, volleyball, tennis, squash or badminton.

Prof. Froböse does not recommend martial arts either. The risk of injury to the already damaged joint is extremely high here.

Which sport helps?

“If you are already affected by osteoarthritis, the motto is, lots of exercise, little stress. What you need is tension around the joint. In other words, muscles that guide the joint and relieve the bones that rub against each other. “

The recommendation from the sports scientist:

▶︎ Cycling or walking as often as possible, preferably every day to compensate for the frequent sitting. Half an hour a day is ideal.

▶ ︎ In addition Muscle training every third day.

shoulder

The shoulder joint needs rotation so that it remains flexible and mobile. This movement is neglected in everyday life. To prevent stiffness, relieve tension and promote blood flow to the joint, circle your arms 360 degrees.

Starting with one arm, circle forward 30 seconds, then backward 30 seconds. Repeat with the other arm.

Ideally, you should incorporate the exercise every now and then, preferably several times a day.

Photo: DOMINIK SOMMERFELD

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Rotate your arms in as large circles as possible to get full range of motionPhoto: DOMINIK SOMMERFELD

Spine

The spine consists of many small joints that can also become arthritic. To maintain mobility and strengthen your back muscles, stand with your legs apart (slightly wider than shoulder width) and keep your arms on the left and right of your body.

Now bend to one side by letting the hand on the extended arm come down on the leg towards the knee. Your upper body and your gaze remain forward. The spine curves to the side, the individual vertebrae are pulled apart and then contract again when slowly straightening up. The intervertebral discs are also “massaged” and supplied with nutrients.

Two times ten to twelve repetitions on each side.

Photo: DOMINIK SOMMERFELD

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Bend to one side, then straighten up again Photo: DOMINIK SOMMERFELD