We’re always being told that exercise is great for our health, but what if we´re suffering from bad joints? Dr Adam Carey, Celebrity Fit Club Doctor and Nutritional Director of the England RFU advises on his top tips for ‘joint-friendly’ exercising so that you can gain all the health benefits without the pain!

Regular exercise is among the best medicines we have. It can reduce the risk of many diseases, from cardiovascular to diabetes and even cancer, and help lead to a long and healthy lifespan. That’s all very well if you have a 20-year-old body and can go to the gym daily and fling yourself around a tennis court or football pitch, but what about those of us who suffer from niggling joints and want all the health benefits without too much soreness or pain? Getting the balance between regular, health-enhancing exercise and pain-free joints is possible. Here are some simple measures that can be taken to maintain healthy, supple joints and counter the wear and tear on the joints:

Keep moving

Exercise should be moderate and regular, preferably daily. The best exercise is brisk walking, half to three quarters of an hour daily, for those who have a healthy metabolism and a good cardiovascular system. Don’t fear that you will do more harm than good - if your joints hurt or you suffer from arthritis, some types of moderate exercise can help reduce joint pain and increase functionality.

Choose low-impact exercise

Low impact activities such as walking, cycling or swimming are all better for the joints than jarring, high-impact exercise such as jogging or step aerobics. Try exercising on soft surfaces too - grass is kinder to knees than tarmac. Exercise in water can be very useful; it supports the weight of the body, taking it off painful knees and hips and making it much easier to exercise them thoroughly.

Don’t be tempted to overdo it

Many people want to exercise too much, too soon, at too high a speed or for too long a distance/time when they start out - these are all major causes of soreness, joint pain and injury. Injury (and associated joint pain) are among the greatest risk factors for osteoarthritis. Make sure that you warm up thoroughly and incorporate plenty of stretching after exercising.

Good nutrition can help

Include plenty of fresh fruit, vegetables and oily fish in your diet.

Get plenty of vitamin D

The Arthritis Research Council are currently researching the effects of Healthspan’s vitamin D supplementation in preventing osteoarthritis.

Take a joint care supplement

Glucosamine sulphate and chondroitin have gained significant interest, fuelled by positive word of mouth among athletes and by positive research results. Glucosamine is an important building block in joints, cartilage and tendons and has proven pain-relieving properties.

Don’t believe the old wives’ tale ‘no pain no gain’

If you begin to feel knee pain, stop exercising for several days and try the following:

•  Ice the knee and surrounding tissues several times a day
  
•  Elevate the knee, and wrap it with elastic tape
  
•  Take bromelain (a natural enzyme from pineapples with anti-inflammatory properties) to ease the pain and reduce inflammation.

Strike a healthy balance

Taking part in regular, low-impact exercise will help you to maintain active flexible joints. With plenty of stretching, a good technique and no overexertion coupled with a balanced diet and a daily dose of glucosamine sulphate, you can help to counter joint pain, improve flexibility and protect against future problems as well as maintaining good health into your older age. You get only one set of knees, so make sure you look after them!

SUPPLEMENTARY INFORMATION

The evidence behind glucosamine sulphate is very positive. A study published in the British Journal of Sports Medicine in 2003 investigated its effect on knee pain. Volunteers took either a daily glucosamine sulphate supplement or a dummy tablet for twelve weeks. 88% of the glucosamine sulphate group reported some degree of pain relief and improved function after twelve weeks, compared to just 17% taking the placebo.¹

It is worth noting that many subjects who had noticed no difference in the first two months began improving in the third month of glucosamine sulphate supplementation. So if you are taking glucosamine, or considering it, don´t be discouraged if results take a few weeks.

I would recommend a daily dose of glucosamine if you take part in regular joint-intense exercise, even if you´re not suffering from knee pain. There are many glucosamine supplements on the market to choose from. Make sure you take at least 1500mg glucosamine sulphate daily. Some formulations contain other joint care ingredients (look out for vitamin D, bromelain and chondroitin) that can also be beneficial.

¹Braham R et al; British Journal of Sports Medicine 2003, 37, 45-49

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