Holiday planning: Can you go hiking with arthrosis?
- By sennenqshop/li>
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- 26/03/2022
Osteoarthritis is painful. Those affected know, however, that the symptoms only get worse if the joints are rested for too long. Movement is the be-all and end-all - but it depends on the type. You might not think so, but hiking is actually a really good idea if you have osteoarthritis in your knees. Because the movement is good and keeps the joints supple. But simply running away would be the wrong approach, otherwise there is a risk of injury.
Hiking for osteoarthritis? That's why exercise is important
One thing happens with arthrosis in the knee: the cartilage layer recedes. However, this actually has a kind of protective function, so that the bones do not rub directly on each other. Without cartilage, however, that is exactly what happens – and movements become painful. Because the joints can no longer slide properly.
Osteoarthritis of the knee, also known as gonarthrosis, is usually a problem of old age: According to estimates, around 10 to 15 percent of all people over 60 have problems with it, but younger people can also be affected.
Even if it doesn't seem like it at first - one of the first symptoms of knee arthrosis is stress pain - movement is helpful. It mainly helps against stiffness and pain after periods of rest, for example in the morning. The more the knee joint wears out, the worse the problems get. But you might not believe it: exercise can slow down this process.
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"Low Impact": These sports are suitable for osteoarthritis patients
But which sport is suitable – and is it fun at the same time? The current guideline for knee arthrosis speaks primarily of so-called "low-impact sports" - i.e. disciplines such as step aerobics, light cardio training, roller skating and walking - and hiking. With a few exceptions, lighter forms of yoga and Pilates can also be included.
Hiking can be strenuous, but the uneven ground in particular is good for the muscles and helps keep arthritic knees flexible. But a few things are important.
Depending on the status of the disease, arrange hiking tours with a doctor
If you have mild arthrosis, you should wear sturdy shoes and always listen to your body when hiking. Ute Merz, physiotherapist and head of the press and public relations department of the German Association for Physiotherapy (ZVK) eV, explains to t-online.de: “The stress situation on the knees when hiking varies greatly from person to person, but we humans are made to walk in most cases nothing at all against regular hiking tours."
However, if the gonarthrosis is already advanced, you should always discuss your hiking intentions with a doctor and ideally consider suitable routes together with your treating doctor. Other pre-existing conditions should also be taken into consideration.
Tips for hiking with osteoarthritis
Very important, according to Merz: "The load should always be increased step by step." There are a few more tips to keep in mind:
What if your knee hurts after hiking?
Pain can of course occur despite the best preparation. The expert knows that cold helps very well here. Some people, on the other hand, find heat more pleasant. However, if the pain recurs, you should definitely consult a doctor.
Conclusion: hiking is good for you – even if you have osteoarthritis
Attention hikers: with a few tips along the way, hiking can actually be good for your knees despite arthrosis. However, it requires a bit of extra training, at least for those who have been walking less lately.
As I said, it is also important that the joints are supplied with nutrients. Diet therefore plays a correspondingly important role in osteoarthritis. There is even a spice mixture that can help against osteoarthritis.
Unfortunately, joint wear does not only affect the knee. Other joints can also be affected. Osteoarthritis also shows up in fingers or wrists.
You can find out more about rheumatism on our topic page. You will also find helpful tips for sports and fitness with us – even if you are ill.
Sources: t.online.de, German Association for Physiotherapy (ZVK) eV, guideline gonarthrosis
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