Summer is the perfect time to get outside, enjoy the warm weather, and stay active. For those with joint pain, finding activities that are easy on the joints can be challenging but, we are here to tell you, it’s not impossible.
Here, we’ll explore four fantastic summer activities—biking, trail running, pickleball, and swimming—that can help you stay fit and moving while being mindful of your joint health.
Biking
Biking is a low-impact activity that is particularly beneficial for people with arthritis, especially those with knee pain. The smooth, gliding motion of cycling reduces the stress on your joints compared to high-impact activities like running. Recent studies have shown that biking can help strengthen the muscles around the knee, providing better support and reducing pain.
Plus, with the surge in popularity of indoor cycling and virtual biking communities, there are more ways than ever to enjoy this activity, regardless of the weather. Platforms like Peloton and Zwift have made it easier to cycle from the comfort of your home.
Who It’s Good For
- People with knee and hip arthritis
- Those looking for a cardiovascular workout that is gentle on the joints
- Individuals recovering from joint injuries who need a low-impact exercise option
Who Should Be Cautious
- Individuals with severe balance issues
- Those with significant lower back pain, as the posture on a bike can sometimes exacerbate it
- People with severe hip pain that limits their range of motion
Trail Running
Trail running offers a softer surface than concrete or asphalt, which can help reduce the impact on your joints. The varied terrain also encourages different muscle groups to engage, potentially providing better overall joint support.
This activity allows you to connect with nature and enjoy the beauty of the outdoors, making your exercise routine more enjoyable and less monotonous. However, it’s crucial to choose trails that are not too uneven to avoid the risk of tripping and causing further injury.
Who It’s Good For
- Individuals with mild joint pain who enjoy running
- Those looking to improve their cardiovascular health and build muscle strength
- People with a good sense of balance and coordination
Who Should Be Cautious
- Individuals with severe knee or ankle pain, as the uneven surfaces can aggravate these conditions
- Those prone to falls or with balance issues
- People with acute joint injuries that require stabilization
Pickleball
Pickleball is a fun, social sport that combines elements of tennis, badminton, and ping-pong. It is played on a smaller court, reducing the need for extensive running. The low-impact nature of the sport makes it an excellent choice for people with joint pain, as it involves gentle movements and can be played at varying intensities.
Pickleball is rapidly gaining popularity among all generations, with even high schoolers and young adults embracing the game. This makes it a fantastic way to stay active and social, bridging generational gaps and promoting community engagement.
Who It’s Good For
- Individuals with mild to moderate joint pain looking for a social and fun activity
- Those who enjoy racquet sports but need a lower-impact alternative
- People looking to improve their coordination and reflexes
Who Should Be Cautious
- Individuals with shoulder pain, as the swinging motion can aggravate the condition
- Those with severe knee or hip pain, as sudden movements can cause discomfort
- People with acute joint injuries that limit their range of motion
Swimming
Swimming is one of the best exercises for people with joint pain due to its low-impact nature. The buoyancy of the water supports your body weight, reducing stress on the joints. Swimming can improve cardiovascular health, build muscle strength, and increase flexibility without putting undue strain on the joints.
Whether you’re doing laps in a pool or enjoying the natural buoyancy of a lake or ocean, swimming offers a refreshing way to stay fit. The resistance of the water also provides a gentle strength training component, making it a comprehensive workout.
Who It’s Good For
- Individuals with arthritis, including those with shoulder, knee and hip pain
- People recovering from joint surgery who need a gentle form of exercise
- Those looking for a full-body workout that is easy on the joints
Who Should Be Cautious
- Individuals with severe shoulder pain, as certain swimming strokes can exacerbate the condition
- Those with severe lower back pain, depending on the swimming stroke used
- People with certain cardiovascular conditions who need to monitor their exertion levels
Staying active during the summer is essential for overall health and well-being, especially for those with joint pain. Biking, trail running, pickleball, and swimming offer great options to keep moving while being mindful of joint health.
Always consult with a healthcare provider before starting any new exercise routine, particularly if you have existing joint issues. With the right approach, you can enjoy the benefits of these activities while minimizing the risk of exacerbating joint pain.
