Osteoarthritis and sport – is that even possible? Active patients fear that this diagnosis means the end of all sporting activity. At first glance this may seem logical: advanced wear of the cartilage in the joint should not be made worse by excessive sporting strain. Nevertheless, regular physical activity can help to relieve pain and improve the function of joints affected by osteoarthritis, and the motivation to move increases general well-being. Before starting any sporting activity, you should discuss your individual situation with your doctor. The doctor will assess the intended sport with regard to the possible strain on the joints, the course of the disease so far and important other conditions (heart, circulation, lungs).
Avoid sports that strain the joints
Many sports place heavy demands on the joints. Long-term, intensive mountaineering, for example, increases the risk of premature knee wear because of the strain on the joints when descending. Besides high-strain sports, football, handball, squash and other ball sports in particular put strain on the knee through abrupt stops, twisting movements and injuries. Professional footballers have up to a five-fold increased risk of premature knee and hip osteoarthritis. Patients with osteoarthritis should take particular care to avoid sports injuries to their joints. Besides direct damage to the joint cartilage, injuries to the ligaments can further reduce joint stability, which can speed up joint wear.
Choosing the right sport
Sport is important for people with osteoarthritis. Choose your preferred sport deliberately with your condition in mind, plan your diet sensibly, and in this way reduce the risk of needing a joint replacement early.
Exercises
Doing a functional exercise programme on your own is a basic requirement for everyone who does sport, especially for older patients with osteoarthritis. A daily home training programme of about 5–10 minutes should include stretching, stabilising and strengthening exercises. Additional exercises to improve coordination and proprioception are recommended to compensate for muscular imbalances caused by osteoarthritis.
Cycling / exercise bike
Moderate cycling is a good choice for patients with osteoarthritis. A low gear and a high pedalling rate further reduce the strain on the joints and promote mobility. Mountain biking and competitive road cycling, on the other hand, should be avoided because of the increased risk of injury and high intensity. Regular cycling can shorten the muscles at the back of the thigh; targeted stretching also helps here.
Jogging, Nordic walking
During “conventional” jogging, the strain on the joints is about 2.5 to 3 times body weight with every step. Nordic walking with poles is therefore better suited for osteoarthritis. Here the strain on the joints is about 1 to 1.5 times body weight. Running uphill and hard surfaces inevitably increase the strain on the joints. Pay particular attention to choosing footwear with sufficient support and good cushioning.
Cross-country skiing
Cross-country skiing is recommended for experienced skiers as a seasonal complementary sport. The harmonious movement trains the cardiovascular system and important muscle groups. Inexperienced skiers, however, have an increased risk of injury because of a lack of technique and coordination and should not take unnecessary risks.
Swimming, aqua jogging
Patients with advanced osteoarthritis in particular find exercise in water soothing, because the buoyancy of the water greatly reduces the strain on the joints. A higher water temperature is beneficial, and so-called aqua jogging under therapeutic guidance is particularly recommended. Even with advanced knee and hip osteoarthritis, a good training effect on the heart, circulation and muscles can be achieved with the joints completely relieved, for example with a buoyancy vest. Of the swimming strokes, front crawl and backstroke are especially recommended for experienced swimmers. A pronounced hollow back in the cervical and lumbar spine, on the other hand, tends to cause muscle tension and increased pain in osteoarthritis of the small vertebral joints.