Sports and Activities for people with joint problems

Our bodies need exercise so we can maintain our health. Over time we need to be more careful and mindful of what we do with our bodies. This is especially true for those who have joint issues, such as arthritis, or have had injuries which make it painful to move. It’s important to maintain a healthy routine that not only keeps your overall physical health up, but also that of your joints. Keeping joints healthy will reduce the severity of wear and tear on the cartilage over time.

If you have joint pains, this article is for you. We’re going to list some activities and sports you can participate in that will relieve stress and build muscle.

1. Yoga

For those who have joint pains, yoga is perfect. Yoga is a great way to keep your body moving and stretching.  It’s a gentle way to mobilise the stiff and sore joints, whilst also building up strength in the muscles. Joining a group with an instructor ensures that you’re doing the correct exercises, and getting the most out of the sessions. Make sure to let your instructor know you have arthritis or any joint pains, so they can regulate your exercises.

2. Swimming

Swimming is another great low-impact activity that targets almost every muscle and joint group of the body. The benefit of water is the weightlessness and extremely low physical impact it has on your joints, as your muscles are having water and not solid ground to resist against. Swimming and water exercises are another great starting point for those with joint pains to build up a solid exercise routine.

3. Cycling

Without going too hard, a relaxed and gentle cycling pace is great for those that have issues mainly in their knees and hips. You’re resting most of your weight on the seat, whilst your legs move to propel you, meaning there isn’t that much impact damage and strain. Not only do you get great exercise, but you also get to explore the outdoors while doing so. Just make sure to wear a helmet.

4. Walking

If you have some quality walking or hiking boots, you can go out for a decent walk. Make sure to pace yourself, and don’t push yourself to walk over any difficult terrain. Walk at a moderate speed, and consider using a walking stick to reduce the weight strain on your legs.

5. Rowing

Think of rowing as a more intensive version of cycling. As you row, you’ll be targeting most of your muscle groups, like your arms, abdomen, thighs, and shoulders. Much like with swimming there is a low level of impact when rowing the paddles through the water, which will build muscle all over your body.

6. Golf

Perhaps you have a competitive touch, but football or soccer are just a little too much for you. If that’s the case, consider participating in golf. Golf allows you to build muscles in your hips, arms and back, as well as giving you a good workout while you walk to the hole. Try to avoid the caddy if possible, but if you are getting tired and sore, take a well-deserved rest.

7. Paddle Boarding

Paddle boarding is another great activity that’s as good as rowing, if not a little more exciting. If you’re comfortable standing up for a long period of time, paddle boarding may be the sport for you. A lot of the core muscles in your abdomen will be targeted, along with your legs, knees and ankle joints.

8. Horse Riding

If you’re feeling daring, take up horse riding lessons. If you’re mounted in the saddle correctly, most of the weight is supported by the horse. Your whole body gets a good workout while steering and riding the horse.

9. Cross-training

If you’re looking for just straight-up workouts then cross-training might be for you. A lot of the exercises are based on a lot of resistance training and muscle building, without the need for heavy impact. There is no speed you have to follow when starting, so take your time and feel the burn throughout your whole body.

10. Yard Activities

Even getting out and just mowing the lawn, or trimming the hedges is a great exercise for stiff and sore joints. If you’re passionate about keeping your garden in tip-top shape there isn’t any reason to stop. Take your time, and only do what you feel like you can. If you need it, reach out for some help from family members.

Some products great for joint pain and arthritis

Sometimes you need that extra hand to get you through the day. If you’re looking for help with joint stiffness and pain, then we can recommend some products. We’ll include both clothes and food, as they’re equally important to this kind of pain.

Compression Clothing

Compression clothing helps increase blood flow and relieve the strain on your joints. There are many different types of compression clothing you can get from leg and armbands to a full shirt and pair of pants.

MSM Powder

MSM powder is a food supplement high in natural sulphur, which is found in all living things, including plants and animals. Sulphur and collagen in the product help build the structural integrity of cartilage, which will strengthen and reduce the stress and pain in joints. All you need is one teaspoon in a glass of water a day and you’re done.


Canes don’t work to remove pain, but instead to delegate the stress to a different location in your body. This gives some relief to your knees, hips and ankles if they’re the target area for your pain. If you think you can get away without a cane, and need it just when you’re feeling a little sore, portable canes can fit right into a backpack.


Turmeric is a great supplement to add to your diet that will help with pain. Organic Turmeric Powder has anti-inflammatory agents perfect for relieving pain over the day. Add a teaspoon of turmeric to your breakfast in the morning for a great start to the day.

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