“Generally, it’s best to avoid movements that force the joints into end ranges of motion. at Orthopaedic Surgery and Sports Medicine at Northwestern University Feinberg School of Medicine. Skip deep squats or lunges if you have hip or knee arthritis, suggested Lucas Buchler, M.D. It puts excessive stress on the patellofemoral joint and can flare up arthritis, he explained, suggesting the sitting leg press as an alternative. When lifting weights, if you have knee arthritis, consider skipping the leg extension machine, said orthopedic surgeon Jerome Enad, M.D., F.A.A.N.A. In general, limit high-impact activities, like running and jumping, which can overload the joints, Nasri said.īeyond that, take a cue from your body and reflect on which joints cause you pain. (Related: What Are the Benefits of Swimming?) Of course, it’s always a good idea to consult with your doctor, a physical therapist, or a certified personal trainer before trying any new exercises. “Water helps support your body weight by minimizing gravity, leading to less stress on your joints,” Kercher said. Think: Low-impact activities like biking, using the elliptical machine, doing yoga or Pilates, walking, swimming, or taking a water aerobics class. In general, choose exercises that strengthen without placing impact on the joints, Tanaka said. “Exercises such as Tai chi or yoga combine strengthening, stretching, and balance and coordination,” she said. Muscle stiffness and restricted range-of-motion can increase the risk of instability, according to Iversen. Many studies suggest that increasing muscle strength and mass can help the muscles act as shock absorbers, taking pressure off the joints, he saidĮxercises promoting balance are also important, since stabilizing the ligaments helps distribute force to the joints more evenly, Lee said. Focus on building strength rather than endurance, Lee advised.
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