Enjoy Gardening, Running or Cycling? Try These Tips to Avoid Joint Pain

By Brett Clayton, PA-C
Phelps Health

Do you enjoy running or cycling? What about swimming or other exercises? Do you have a green thumb? These activities are great for keeping you active and healthy, but sometimes they can be hard on your joints.

Over time, your bones may “wear and tear” as you take part in these activities, and you can develop joint pain or arthritis.

Even with arthritis, you can still be active and enjoy these hobbies by following these recommendations.

Gardening

• Use a gardening pad for kneeling or sitting.
• Use appropriate tools to avoid reaching, stooping and bending too much.
• If you have trouble with reaching or bending, try planter boxes or raised garden beds.

Running

• Wear supportive shoes and replace your running shoes regularly.
• Try to run on even, solid ground.
• Consider using a treadmill or elliptical if running outdoors is too painful.

Cycling

• Try different sitting positions on your bicycle, or use a recumbent bike.
• Vary your speed and intensity while cycling.
• Warm up before you ride and stretch afterwards to prevent injuries.

Kayaking/Canoeing

• Find a kayak or canoe with a good back support for sitting.
• Adjust your sitting position often.
• Use both arms to evenly distribute the workload.

When performing these activities, remember proper form, which will limit pain and decrease your risk of injury. Knowing your limitations is important, too.

Additionally, be consistent and patient with your abilities. If you haven’t done a certain activity in a while, work your way up in difficulty, time or frequency. Small things done consistently can bring about big changes.

Varying your activities also is key. Don’t run or ride your bicycle every day.

Some motion and activity is better than nothing. If you have arthritis, try exercise or activities that include a variety of motion and weight.

Water aerobics, swimming and yoga are great for full-body exercises to strengthen and stretch joints without the pain and wear from repetitive activities, like running.

Running can be hard on your joints. If you want to run, run for shorter distances or at a slower pace. Find out what speed and distance works for you without causing more pain and stiffness the next day.

In addition, remember that stretching is more beneficial after warming up your joints and muscles. Warm up with motion before an activity, and stretch after to help with recovery and prevent injuries.

With joint pain, you may think being less active might help, but inactivity can actually make your joints stiffer and more painful. However, you also don’t want to overdo it and cause an injury.

Finding a balance between doing too much and doing too little is the trick.

Stay active, stay moving and stay positive. A positive attitude can have as much effect on your physical body as it does your mind.