Arthritis can make it difficult and painful to carry out daily physical actions. That is why exercising or playing sports with knee arthritis can seem impossible or, at the very least, unappealing. However, exercise keeps our bodies and our brains in the best shape, and can prevent other health issues from arising. Playing sports is great form of exercise, and can also be a way to be a part of a community and socialize. If arthritis pain is keeping you from exercising or making it difficult to keep up with any of your current active hobbies, then it is important to consider altering your activities. There are several low-impact sports for knee osteoarthritis to explore, even if you do not have previous experience with it.
Best Sports for Knee Osteoarthritis
Swimming and Water Aerobics
Swimming is one of the best sports for knee osteoarthritis. The buoyancy of the water helps support your body and reduces the stress on your joints. Water aerobics classes can be especially effective for improving flexibility and balance. These classes typically involve low-impact exercises that focus on strengthening the legs, core, and upper body, all while minimizing knee pain. Whether you prefer to swim laps or participate in water aerobics, both provide an excellent cardiovascular workout while being gentle on the knees. The water’s resistance also helps strengthen muscles without harsh impact or further strain.
Pickleball
Pickleball is an increasingly popular sport that’s easy on the knees. This fast-paced game combines elements of tennis, badminton, and ping pong. While it involves some lateral movement and light running, the court size is smaller, and the game doesn’t require intense pivoting or sudden changes of direction. Pickleball provides a fun, low-impact way to stay active. This is a great sport for knee arthritis because it is gentle on the knees and, because it’s typically played in doubles, offers a chance to socialize and build community.
Yoga, Tai Chi, and Pilates
Yoga, Tai Chi, and pilates are excellent low-impact activities for individuals with knee osteoarthritis. These exercises focus on improving flexibility, strength, and balance. Many poses and movements can be modified to reduce strain on the knees without eliminating the benefits. Yoga encourages gentle stretching and helps improve range of motion, which can reduce stiffness in the knee joint. Tai Chi is a slow-moving martial art that emphasizes controlled movements and balance. It can help improve joint mobility and reduce pain. Pilates focuses on core strength, flexibility, and alignment, all of which are crucial for maintaining knee health. All three activities also offer mental benefits, such as stress relief and improved focus, which can help you manage chronic pain better.
Elliptical
The elliptical machine offers a practical and low-impact cardio workout that mimics running without the jarring impact on your knees. It provides a smooth, gliding motion, which reduces stress on the joints. Many ellipticals also come with adjustable resistance and incline, allowing you to modify the intensity of your workout based on your fitness level. Using the elliptical machine helps to improve cardiovascular health, burn calories, and strengthen muscles in the legs and core—all without putting undue pressure on the knees. This makes it an excellent choice for those with knee osteoarthritis who still want to maintain an active lifestyle. They are available in most gyms, and can even be easily bought for your home, so it is a convenient exercise option as well.
E-Biking or Machine Cycling
E-biking and machine cycling are two fantastic alternatives for individuals with knee osteoarthritis. Both activities provide a low-impact way to get a great cardiovascular workout. The benefit of using an electric bike (e-bike) is that it assists with pedaling so that your knees and joints do not have as much strain put on them, especially when going uphill or navigating challenging terrain. If you prefer indoor exercise, stationary cycling machines are also great for knee osteoarthritis. They allow you to adjust the resistance level to match your abilities and prevent knee overuse. Whether outdoors or indoors, cycling can help improve joint mobility and muscle strength while being easy on your knees.
Contact Dr. Stacie Grossfeld at Orthopaedic Specialists for Knee Arthritis Treatment
Living with knee osteoarthritis doesn’t mean you have to give up on being active. While the pain of arthritis can make some sports feel intimidating, there are many low-impact options that can help you stay fit and healthy. However, if the pain reaches unbearable levels, there are arthritis treatments available. Dr. Stacie Grossfeld at Orthopaedic Specialists in Louisville, KY has years of experience treating knee osteoarthritis. Contact us to learn about your treatment options today.
If you or someone you love has suffered a knee injury in the Louisville, Kentucky-area, board certified sports medicine physician Dr. Stacie Grossfeld at Orthopaedic Specialists PLLC can help. Orthopaedic Specialists PLLC is accepting new patients, and same day appointments are available. For additional information or to schedule an appointment, please contact Orthopaedic Specialists PLLC today at 502-212-2663.
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