Finding a balance: healthy sport at osteoarthritis: tips for knees and hips

Which sports are suitable – and which ones are not?

Suitable (gentle joint):

• Ride a bike
• Swimming/water aerobics
• Walking/Nordic walking
• Yoga, Tai Chi
• Go for a stroll

Joint -friendly sports with even movements are ideal because they relieve the joints and still strengthen the muscles.

About the expert:

Markus Klingenberg

Markus Klingenberg is a specialist in orthopedics and trauma surgery with a focus on arthroscopic surgery on shoulder, elbows, hand, knee and ankle as well as foot surgery. He has additional qualifications in sports medicine, chirotherapy/manual medicine and emergency medicine. After studying medicine in Bonn and Zurich and stays in London, Innsbruck and Boston, he completed his specialist training. Since 2014 he has been a senior doctor at the Beta Clinic in Bonn for arthroscopy, foot surgery and sports medicine. Click here for his website www.markusklingenberg.de.

What does the ideal training week look like?

• 2–3 units per week targeted strength training for the leg and hip muscles (e.g. 8–12 repetitions per exercise, 2–3 sentences).
• 3–5 times a week 30–40 minutes of endurance training (e.g. cycling, walking, swimming).
• In addition: daily mobilization and stretching exercises to maintain mobility.

Important: After a load on warning signs such as persistent pain, swelling or movement restriction – then reduce training intensity and, if necessary, pause.

Conclusion

Movement is indispensable for knee and hip arthrosis- but the dose makes the difference. Those who train regularly but moderately benefit from less pain, more mobility and a better quality of life. It is crucial to find the right measure and to pay attention to your own limits. This makes movement the best medication against osteoarthritis.