Many patients with joint pain can feel like weight loss advice traps them in a vicious circle.
They are told to lose weight as a way of easing pressure on their painful joints, but at the same time, they struggle with doing regular physical exercise due to the pain they experience.
Activities such as long-distance walking, stair climbing, or rising from a chair may lead to increased discomfort, resulting in a reluctance to move.
Nevertheless, things are usually not that black and white.
Reasons to continue moving despite the pain
Different causes of joint pain need different advice. For osteoarthritis, NICE guideline NG226 recommends therapeutic exercise tailored to the person, including muscle strengthening and general aerobic fitness. NICE also advises that discomfort may increase when exercise starts, while regular, consistent exercise can improve pain and function over time.
The fact is that muscle support is necessary for keeping our joints stable, and decreased movements result in weakened muscles, leading to stiffening and even increasing pressure on sensitive areas.
Of course, this does not mean that everyone should continue moving against the pain. Nevertheless, for many conditions, such as osteoarthritis, physical activity is actually encouraged.
Low-impact physical exercises are not as daunting as most people think
Another factor that often discourages individuals from working out is their perception of physical activity.
Jumping, heavy gym exercises, high-intensity fitness classes, or running do not seem possible in the case of pre-existing joint pain. But science offers quite a different perspective on movement.
For some people, gentle walking, cycling or exercise in water may feel more manageable. Water supports part of the body’s weight, but the most suitable activity depends on the person and the cause of their pain.
Also, cycling on a stationary bicycle might be a more accessible type of exercise compared to walking.
Consistency is more important than intensity
Another misconception in the world of exercise and health improvement is the idea that the workout needs to be intense in order to be beneficial. However, consistency is what makes exercises helpful for one’s health condition, especially if there is already pain or restricted mobility.
The ability to pace oneself is a major component of success in physical training. For example, you can start with short sessions and build gradually. If pain is new, severe or persistently worsening, ask your GP or physiotherapist how to adapt the activity.
Strengthening activities may be recommended by a specialist
Sometimes people are puzzled when they learn that strength-based exercises might be beneficial to their situation as well. The reason is that having strong muscles leads to a lower risk of putting too much pressure on joints. Therefore, one could lift fewer weights than previously considered, using a variety of strength-training techniques.
Resistance bands, bodyweight movements, exercises using special equipment, or physiotherapy sessions are all ways to improve joint health without pushing too hard.
Weight loss may not be the most important indicator of progress
One thing worth mentioning here is that while weight loss may indeed be among the results of physical activity, it is far from being the only one.
Moving more despite existing pain does not necessarily mean a sudden weight change. What it can bring instead is the ability to walk farther without pain, recover faster, sleep better, move with greater confidence, use the stairs more easily, and more.
All of that plays a crucial role in allowing patients to continue their journey and achieve better health in the future.
When additional support may be helpful
Finally, there are certain cases when professional help in terms of exercise recommendations may be needed.
In particular, it may be applicable in cases where the following symptoms are present:
- Worsening pain or pain in new areas
- Joint instability
- Decreasing ability to perform certain movements
- Difficulty carrying out daily activities because of pain
- Lack of knowledge about safe exercise options
With the help of physiotherapists and other musculoskeletal specialists, it is usually possible to find out how to move safely based on personal health issues. As far as people who deal with joint pain and associated weight concerns are concerned, such guidance can help to ease apprehension.
Why modern joint-pain research goes beyond “just exercising”
Another factor that explains the shift in the current perspective on obesity and joint health issues is the recognition of their close relationship.
Painful sensation may limit mobility. Limited mobility, in turn, can affect one’s strength, weight, sleep pattern, confidence in moving, and more. In addition, such factors are often intertwined, making it challenging to advise one thing as a solution for everything.
Luckily, scientific trials like the ones you’ll find ongoing in Panthera clinics are built in such a way that allows exploring these connections to understand the full picture.
Wherever you start is good enough
Since joint pain, especially the type that’s combined with obesity, is often accompanied by fatigue and fear of worsening the problem, it takes more effort to start being physically active.
Nevertheless, in most cases, the process of improving movement is best started by finding ways to move without forcing one’s body to endure unnecessary discomfort. It might simply include spending time in a swimming pool, taking five minutes on a stationary bike, performing light strengthening exercises at home, or moving more throughout the day.
Further reading
For more on osteoarthritis and exercise, see NICE NG226 and our article on knee osteoarthritis and weight loss.
Disclaimer
This article provides general informational purposes only. It should not replace professional medical consultations. In case of worsening symptoms, unstable joints, or difficulties with exercising, a healthcare specialist’s help is recommended.
