Expert Advice: Ease Into Outdoor Activities with Hip or Knee Pain

With Spring coming early to Upper Michigan, people are eager to return to their favorite outdoor activities. But before heading back outside, it is important for people with hip or knee pain to remember that your body needs time to get used to a new outdoor exercise routine.

 

“Don't expect to go back into doing what you were doing a year, even six months ago. You have to build back up,” says Mark Kelley, MD, Orthopedic Surgeon at Aspirus Keweenaw Hospital. “One of the things that we see a lot in people as they age and with orthopedic problems is balance issues. So those things can be a little precarious as far as hiking or getting into situations where uneven ground is a factor.”

 

Even if you have had a previous knee surgery or total hip replacement, exercise is possible and beneficial if you take extra care and keep your movement limitations in mind

 

“I see a lot of people that are playing pickleball now and they're getting strains and pains and people get competitive. So, stretching and counteracting the age-related tightness that we get are all important factors.,” said Dr. Kelley. “It's important to be active but be active in the right ways.”

 

To keep your knees and hips feeling their best when you move your workout outdoors, Dr. Kelley has the following tips:

 

Tread cautiously: Be aware of variations of ground surfaces that could contribute to a fall or injury. People with joints that may be unstable from previous injuries should be extra cautious when exercising on uneven roads or paths. Hard surfaces will also place more strain on your knees.

 

Don’t skip the warm-up: Typically, a five-minute session of gentle stretches will loosen your muscles, warm you up, and get the blood flowing.

 

Start slowly: Ease back into your outdoor routine or you could risk an overuse injury, especially to knees and hips. If you have not been active over the winter, do not push yourself to make up for lost time.

 

Choose Low-impact activities: Even if you have the common joint pain symptoms of arthritis, it is important to keep moving. Regular low-impact exercises, like walking, can help relieve joint pain.

 

Switch it up: Try mixing up your routine. If you like running or walking, you might try biking or strength training. A variety of exercises will help build muscles and strengthen joints, which can help reduce your chance of injury, and keep your workout more interesting.

 

“Moving around is important. Lubricating these joints is important. And sometimes the more you move, the better you feel,” says Dr. Kelley.

 

Experts recommend that you see an orthopedic specialist when the pain or discomfort is making your everyday activities difficult, when the pain lasts longer than a few weeks, when you notice a decrease in your range of motion or if you are unstable when walking.

 

Advanced orthopedic care, from board certified orthopedic surgeons to physical therapists, is available at Aspirus Keweenaw Hospital. To learn more, visit www.aspirus.org/.

 

---

• Previous Post
• Next Post

 

Back to all Posts