Protecting joints whilst exercising

About the author of this section

Kristoph Thompson is a personal trainer, a certified strength and conditioning specialist and a qualified Pilates instructor. He has trained professional athletes in the UK, Australia and the US, including the Houston Rockets Basketball Team. He lectures in exercise and nutrition at the University of Brighton and is studying for a PhD in exercise induced muscle damage. Kristoph is a regular contributor to media titles such as Women's Fitness.

Protecting joints whilst exercising

1. Warm-up - prepare your body for exercise with some brisk walking or gentle jogging followed by dynamic movements such as shoulder rolls and ankle circles

2. Progress slowly - doing too much, too soon can place undue stress on the body resulting in pain and injury

3. Listen to your body - don't exercise through pain. If you feel any pain, slow down or stop. If pain persists, seek medical advice

4. Wear the correct footwear - always ensure you wear the correct footwear for your activity. Runners for example need different shoes to tennis players; if you're unsure, ask at your local sports shop. As a rule of thumb, joggers should change their running shoes every 500 miles to ensure footwear is providing appropriate cushioning

5. Training surface - exercising on hard surfaces, such as concrete, results in greater impact stress and increases the wear and tear on the joints. Exercising on softer surfaces such as grass or sprung wooden floors is kinder to the joints

6. Land lightly - when running or jumping your body has to absorb forces equivalent to at least four times your bodyweight. A soft landing, with hips and knees bent and in good alignment minimises your risk of injury

7. Pick low impact activities - if you are new to exercise, or have existing joint conditions, stick to low impact activities such as swimming or cycling

8. Correct technique - incorrect exercise technique can cause injuries either immediately or over time. Check you have the correct form, especially towards the end of your session when you are feeling tired

9. Condition the muscles - joints are stabilised by the soft tissue surrounding them, strengthening and conditioning the muscles helps them for perform more effectively

10. Cool down - gradually decrease the intensity towards the end of the session, finishing with stretches for all of the major muscles to help you recover fully prior to your next workout

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