An interview with an orthopaedist: what type of training is really easy on the joints – and protects the knees and back

Created: 09/29/2022, 08:30

During training, it is important to protect joints, knees and back from injuries.

Which types of sports are suitable for this is explained by orthopaedist Dr.

Sven Ostermeier.

Especially at the beginning of the year, many people become more motivated when it comes to sports.

Often, however, the back, knees and joints suffer from the sudden and intense strain.

professor dr

Sven Ostermeier, senior orthopaedist and sports physician at the Gundelfingen joint clinic, therefore recommends combining the training with coordination exercises and not overdoing it at first.

In an interview with the news agency spot on news, he reveals his best tips.

What do beginners have to pay attention to in order not to overload their knees, back and joints?

professor dr

Sven Ostermeier: The WHO recommends two and a half hours of moderate sport per week, such as cycling, for adults up to retirement age.

Certainly the preferred sport also plays a role in the optimal duration.

Of course, there is nothing wrong with doing a daily round on the bike - the optimal endurance training keeps you fit and is easy on the joints.

The same applies to jogging, but daily running is generally too much of a good thing, especially for beginners.

Because not only the circulation has to get used to the training: Joints, ligaments and tendons also need some time to adapt to the new loads.

It is recommended to do stretches of 20, 30 minutes or a little longer two to three times a week.

Moderation is also more effective when it comes to speed: If you take it slower,

he promotes his health well-being in a gentle way.

In particular, blood pressure and the immune system benefit.

So please don't keep sprinting to the point of wheezing.

It is particularly advisable at the beginning to continuously switch training from running to walking.

Don't forget to warm up beforehand - and then always gently stretch your muscles: first calves, then calves and thighs.

Very important before the start: suitable running shoes that guide the foot well and prevent injuries to ligaments and joints caused by sprains.

Here it is better not to look at the price, but rather to pay attention to the quality.

Whether jogging, cycling or hiking: Basically, it's never too late to start - assuming the doctor's approval before the first training session.

A sports medical check clarifies which activities are permitted by the state of health and which type of sport is most suitable.

Please always pay attention to age-appropriate sport.

For example, tennis as a full-body workout is unbeatable in terms of health.

However, due to the risk of accidents and the strain on muscles and joints, it is not advisable to do so in advanced age.

Because of the frequent stopping and rotating movements, people with back problems should also do their sport differently.

Not only for beginners, but for all athletes, intensive warm-up exercises before training should be a matter of course.

These promote the elasticity of the ligaments and tendons and the supply of nutrients to the muscles.

The risk of injuries to muscles and tendons is significantly reduced.  

Cycling is one of the most joint-gentle sports.

© Kzenon/Imago

Pain in the joints: why here?

Ostermeier: No other joint is subjected to as much stress and strain every day as the knee.

Not only when sprinting or skiing does it have to withstand enormous pressure: with every squat, the largest and most complex of our joints carries seven to eight times our weight.

It is actually not surprising that sooner or later the joint cracks.

also read

Lose weight quickly and healthily – you can lose up to 10 kilos in 6 weeks

Avoid a stroke: Test your individual risk

In addition to monotonous and long-term stress, being overweight often leads to severe knee pain - especially in untrained runners.

Incidentally, even for well-trained joggers, daily running is an unnecessary challenge for ligaments, tendons and joints.  

If the knee pain lasts longer than three days, this is a warning sign.

The cause may then be an inflammation in the knee.

If the pain is accompanied by swelling and warming of the knee joint, a visit to the orthopedist is urgently required. 

Our ankles also have to endure a lot: strained ligaments or sprains are just some of the typical injuries after sports accidents, falls or other traumatic events.

The dilemma: These complaints not only put those affected out of action for a long time - they often have serious long-term consequences.

As a result of this "previous damage", what is known as secondary arthrosis often develops slowly but surely over an average period of 20 years.

In over 90 percent of all cases, ankle wear is the result of injuries that occurred a long time ago.

Preventing joint pain and injuries: This is how it works

Ostermeier: In order to avoid injuries, it is advisable to optimize the training: Coordinative exercises such as walking on a mat or balance exercises on a therapy board/wobble board stabilize the ankle apparatus and prevent twisting trauma.

Supportive bandages also protect vulnerable ankles from twisting.

Herniated discs do not only "torment" those who do not move, as many people think.

People who are active in sports are often affected.

If there is no acute paralysis or sensory disturbances, a combination of medicinal pain therapy and physiotherapy as well as thermal applications usually helps.

Prevention is only possible to a limited extent, for example through regular back and abdominal training.

Individual back circuits are good, in which not only deep-seated muscles are strengthened, but rather brought back into balance.

After a herniated disc, gentle sports such as cycling or swimming should be preferred.

Which exercises are effective and at the same time protect the knees, the back and the joints?

Ostermeier: Good mobility is the basis for a healthy and pain-free back.

Due to our modern lifestyle, however, many people suffer from one-sided, monotonous stress and a lack of exercise.

This can be counteracted actively, for example with the mobilization exercise “rotation”.

The starting position is a wide stance (over your hip width).

The arms hang loosely at the side.

Now twist your arms to the right and left with momentum.

The movement should primarily come from the spine.

Please make sure that your legs and pelvis move as little as possible.

Rotate enough to feel a non-painful end feel in the movement.

Do this warm-up exercise for about one to two minutes.

Fitness exercises such as “knee swings” are also practical and efficient.

Just please

let your knee swing while seated (alternatively possible with or without weight on the ankle).

This promotes the formation of synovial fluid and has a preventive effect against arthrosis.

Patients with knee osteoarthritis should do this exercise whenever their knee feels tired or painful.

The pendulum movement without load promotes cartilage nutrition.  

Even small steps are often enough to counteract the fatal physical idleness: a short “walk” through the apartment now and again is just as beneficial for the back and circulation as spending 15 minutes standing after every hour of sitting.

And if there are stairs in the apartment, they should be used as often as possible.

In addition, change your sitting position at your desk or on the couch more often and switch between upright, leaning forward and leaning back.

Sports that burn an enormous number of calories: This is how you achieve your dream figure even faster

View photo gallery

Which sports are particularly easy on the joints?

Ostermeier: We recommend sports that are age-appropriate and stress and strengthen joints and back as evenly as possible.

After all, the articular cartilage can and should be loaded - but in the right way.

If it is repeatedly strained in one place, damage will occur.

Hard, sudden impact loads and sports that leave the joint in one position for too long are unfavorable. 

Swimming is a prime example of a sport that is easy on the joints.

It reduces your own body weight, relieving the joints.

If you like jogging, it is advisable to pay attention to the right surface.

With asphalt, for example, the spring effect is missing, which puts a lot of strain on the knee joints.

A dirt track that offers suspension but not too many obstacles would be perfect.

Endurance sports such as hiking are particularly suitable for building up the back muscles.

Not only muscles, bones and joints benefit from it.

The brain is also positively activated.

Even at an advanced age it is possible without any problems - provided there are no health problems such as significant joint problems or acute inflammation.

Osteoarthritis patients should avoid steep paths and forced marches.

Cross-country skiing is also particularly beneficial.

Hardly any other sport moves so many muscles.

Even at an appropriate speed, 95 percent of our muscles are activated during this fitness training session in the fresh air.

Whole-body training not only benefits the back and legs.

Thanks to the use of poles, the arms, abdominal and shoulder muscles also benefit.

The more or less even load on all muscle groups is particularly positive.

As a result, this winter sport - in contrast to alpine skiing - is also good for people with osteoarthritis.

I recommend discussing and defining the individual exercise program together with the specialist, ideally an orthopedist or sports medicine specialist.

Don't miss anything: You can find everything to do with health and well-being in the regular health newsletter from our partner Merkur.de.

What do you have to pay attention to to avoid long-term damage?

Ostermeier: Sport is healthy - as long as you don't overdo it and give your body time to regenerate.

In addition to excessive ambition and too intensive training, technical errors often lead to serious injuries.

The best example of this is the tennis elbow,

the most common tendonitis of all.

To prevent this, high-risk tennis players should check their technique.

Because mistakes with serious medical consequences are often made here - not only in tennis, but also in other racket sports.

As already mentioned, the ankle is particularly susceptible to injuries.

A major source of danger are sports in which short sprints and stopping movements are important.

So, for example, football or volleyball in addition to tennis.

The main way I can protect myself from this is by doing this

optimize training.

Coordinative exercises such as walking on a mat or balance exercises on a therapy board/wobble board stabilize the ankle apparatus and prevent twisting trauma.

A supportive bandage is useful to protect a vulnerable ankle from twisting.

Instead of striving for utopian (and unhealthy) top performance, it is better to set moderate and clear goals.

This increases the enjoyment of sport and protects joints, ligaments, tendons and muscles.

professor dr

Sven Ostermeier is a specialist in orthopedics and accident surgery, sports medicine, chirotherapy and special orthopedic surgery.

The shoulder and knee expert works as a senior orthopaedist at the joint clinic in Gundelfingen.

He is also an instructor for the German Association for Arthroscopy.

(eee/jok/spot)