You love the thrill, teamwork, and competition of sports. Basketball, running, soccer, football, tennis, and volleyball may have all called to you at some point in your life. But, as you’re growing older, these high-impact, high-demand sports are taking a toll on your joints.
Don’t just trade in your sporty lifestyle for time on the couch. Gravitate to low-impact sports that can keep you safe from joint pain and injury. Consider these options when revamping your exercise routine.
Swimming
The water supports your body weight and takes pressure off your joints. But, with a variety of strokes, it challenges your whole body – from your arms to your core to your legs.
Swim laps at your local pool or use it to feed your competitive drive by joining a masters swim program. Opportunities for meets and open-water swimming competitions are vast and may represent a whole new world of sport for you.
Rowing or kayaking
When you row or paddle, the movement is cyclical and puts very little impact on your joints. The emphasis of these sports is on the upper body, including your shoulders and arms. If you have knee or hip concerns, these boating activities are a great choice.
Road cycling or mountain biking
Cycling is very easy on your joints. You never create an impact with the ground, so your knees, ankles, hips, and back experience little strain during a session. Road cycling group rides and races are plentiful. Many communities have groups that get together for weekly training rides, which is a great way to keep a sporty sense of camaraderie during workouts.
Mountain biking offers off-road riding that’s challenging and scenic. Group rides and competitive events are also common for mountain bikers.
Bowling
Bowling is a team sport that can really satisfy your competitive urges. You may not think of it as a traditional sport – like baseball or soccer – but it can be challenging. Augment it with low-impact exercise at the gym to challenge your heart, such as elliptical training or a rowing ergometer.
Golf
Riding in a golf cart isn’t going to get you much exercise, but walking the course and carrying your clubs requires a good effort. Most everyone can walk and it’s easy on your joints. Do be careful when swinging a club repetitively, as it can aggravate issues at the shoulder joint. Talk to Dr. Nickson about how you can keep your shoulder healthy even when golfing and how to properly carry your clubs to protect your back from strain.
Yoga
Yoga may not be a sport, per se, but it certainly is low impact and a boost for your joint health. It supports a flexibility of your muscles and range of motion and strength in your joints. Find a class at a local gym or studio. Yoga complements any fitness routine or sport activity.
Keep active even when your joints have other ideas by taking up a sport that’s easier on your body. call us at (972) 547-0047 orbook an appointment online at Next Step Orthopedics in McKinney, TX, about any precautions you should take before beginning so you have joints that will play long into the future.
As an avid sports enthusiast with a deep understanding of the physiological impact of different physical activities on the human body, I am well-versed in the importance of choosing exercise routines that not only cater to one's love for competition and teamwork but also prioritize joint health. My expertise stems from a combination of personal experience, academic knowledge, and a continuous commitment to staying informed about the latest developments in sports medicine and fitness.
The article rightly addresses the concern of joint pain and injury associated with high-impact sports as individuals age. Let's delve into the concepts mentioned and elaborate on why these low-impact sports are recommended for maintaining joint health:
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Swimming:
- Water provides buoyancy, reducing the impact on joints.
- Various strokes engage the entire body, promoting a well-rounded workout.
- Participating in masters swim programs and competitions adds a competitive element.
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Rowing or kayaking:
- Cyclical movements in rowing and paddling minimize stress on joints.
- Emphasis on the upper body makes it suitable for individuals with knee or hip concerns.
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Road cycling or mountain biking:
- Cycling is joint-friendly as it eliminates ground impact.
- Community group rides and races foster a sense of camaraderie during workouts.
- Mountain biking offers scenic off-road challenges.
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Bowling:
- A low-impact team sport satisfying competitive urges.
- Suggests supplementing with low-impact exercises like elliptical training for cardiovascular benefits.
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Golf:
- Walking the course is a low-impact exercise, beneficial for joint health.
- Caution advised regarding repetitive club swinging and its potential impact on the shoulder joint.
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Yoga:
- Although not a traditional sport, yoga is low-impact and contributes to joint health.
- Enhances flexibility, range of motion, and joint strength.
The mention of seeking advice from Dr. Nickson at Next Step Orthopedics in McKinney, TX, emphasizes the importance of consulting a professional before embarking on a new exercise regimen. This underlines the commitment to ensuring that individuals adopt activities that align with their specific health needs.
In conclusion, the article provides a well-rounded guide to low-impact sports, demonstrating an understanding of the diverse options available to maintain an active lifestyle while safeguarding joint health.
