“We say: everything done in moderation is good. If you go to any extreme, it usually won’t be beneficial for your health,” says Dr. Maryam Own, a rheumatologist at Northwell Health in New York.
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Extremes can be particularly damaging to joints – places where two or more bones connect, such as knees, hips, ankles, fingers, or shoulders.
“These are incredibly well-constructed structures that allow us to bend, walk, reach, grasp objects, and generally do everything that helps us stay mobile and independent,” explains Dr. Elaine Husni, a rheumatologist at Cleveland Clinic.
Nevertheless, even such complex structures can wear out over time, writes “Parade”.
“Our joints experience decades of load, previous injuries, changes in muscle strength, and sometimes osteoarthritis. As we age, the cartilage, bones, tendons, and muscles that support the joints also change,” says Dr. E. Husni.
However, she emphasizes: joint pain is not an inevitable consequence of aging. Proper healthy habits can significantly reduce its risk.
Nevertheless, one habit that seems very healthy at first glance, if overdone, can have the opposite effect.
This “healthy” habit can intensify joint pain
Rheumatologists warn that overly intense exercise and overtraining can intensify joint pain.
In short, the body needs not only physical activity but also time to recover.
“Your body needs both activity and rest to get stronger. Movement is like medicine, but even medicine has the right dose,” says Dr. E. Husni.
That dose can be different for everyone and depends on physical fitness, age, previous activity, and other circumstances.
“Overtraining means you are exercising more than your body is currently able to recover – with too much intensity, for too long, too often, or all of these ways,” explains the rheumatologist.
According to her, constantly repeated physical exertion without sufficient rest can irritate muscles, tendons, bursae, and structures around the joint.
Therefore, Dr. E. Husni often tells her patients: “Your joints like movement, but they don’t necessarily like surprises.”
Dr. M. Own has also noticed another problem related to excessive physical exertion during her years of work – people sometimes exercise so intensely that their exercise technique begins to suffer.
For example, imagine a trainer tells you to do squats.
“If you overdo a squat, you can injure your knee. Therefore, we always recommend people squat to about 90 degrees and not go too low,” she explains.
In other words, a deeper squat does not necessarily mean greater benefits or stronger muscles. In some cases, it may only increase the risk of joint pain.
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However, it is important to emphasize: proper physical activity is very beneficial for joints. Studies show that safely performed physical exercises can reduce joint pain in people suffering from, for example, knee arthritis.
The problem begins when a person overdoes it.
How to tell if you’re exercising too much?
The rheumatologist advises paying attention to the following signs:
- persistent or worsening joint pain;
- swelling;
- pain that changes your gait or movements;
- declining athletic performance;
- unusual fatigue;
- pain that does not go away even after rest.
“Normal muscle pain usually subsides. A particularly useful rule is this: if yesterday’s workout consistently interferes with your ability to perform normal activities today, you probably need to adjust the intensity of your physical activity,” says Dr. E. Husni.
How to move without harming your joints?
Rheumatologists certainly do not recommend giving up sports or stretching exercises. On the contrary, it is important to warm up properly, allow the body to recover, and gradually increase physical exertion.
1. Warm up before aiming for maximum flexibility
Stretching can be part of a warm-up, but Dr. E. Husni does not recommend starting with intense stretching right away, especially if you are already experiencing joint pain.
“A few minutes of walking or light movement can prepare your muscles for deeper stretching. And don’t think that the harder you stretch, the more you’ll protect yourself from injuries – there isn’t much evidence that static stretching before exercise prevents injuries,” she says.
2. Stretch gently and regularly
You don’t need to try to stretch like a ballerina from social media.
“Move until you feel a slight tension, but not pain. Hold the position without bouncing and breathe normally. Regularity is more important than trying to achieve the greatest possible range of motion in a single workout,” advises Dr. E. Husni.
3. Increase the load gradually
To feel the benefits of physical activity, you don’t need to become a marathon runner in one weekend.
“Choose what you can do for a long time – walking, cycling, swimming, strength training, or other favorite activities. Increase the load gradually, rather than going from complete inactivity to maximum physical activity in one weekend,” says Dr. E. Husni.
She particularly highlights low-impact aerobic activities, such as brisk walking, which are generally more joint-friendly.
4. Know your limits, but don’t let them stop you
Dr. M. Own says that when assessing how much physical activity is too much for a person, one should not only look at age.
“If you are completely healthy, regularly go to the gym, and feel no pain, then that amount of physical activity is right for you – even if you are 70 or 80 years old,” she notes.
The most important thing is to observe how your body reacts to the load.
5. If in doubt, seek help
If you are unsure whether your physical activity, stretching exercises, and experienced joint pain are normal, it is worth consulting a specialist.
“It wouldn’t hurt to visit a sports medicine doctor or a rheumatologist, especially if you’ve been doing the same thing for many years and now notice that something has started to feel worse,” says Dr. M. Own.
So, exercise is beneficial for joints, but the same rule applies here as in many other areas of health – more does not always mean better. Regular movement, adequate rest, and gradually increasing the load can help strengthen the body without overloading the joints more than they can handle.
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