You thought that having problems of articulation deprived you necessarily of sport? You were wrong. On the contrary, practicing a moderate and adapted physical activity makes it possible to maintain a certain mobility in these areas. As a bonus, it can never be repeated enough: practice a regular physical effort, it's good for your health!

Instructions for preserving your joints while playing sports

The secret to avoid raising your joints is to always follow some very simple instructions.

Before (and especially after) any physical activity, we do not fail to warm up and stretch. Another important point to preserve your joints: we favor soft and non-traumatic sports.

Above all, we think to choose his sports equipment: shock absorbing shoes and clothing and even specific equipment (knee pads ...) support will be our best allies to avoid injury.

Choose your sports equipment © mastermilmar / iStockphoto.com

And if you have any doubt about the practice of certain physical activities, do not hesitate to seek advice from your doctor, a health professional or even to seek a sports coach!

Alexandra Sajko, a yoga teacher at Simone, and David Costa, expert in bodybuilding and nutrition, and author of the book "Musclée & Sexy" and the "Strong Is The New Sexy" method, offer their advice for practicing sports without - Solicit his already weakened joints.

  • Swimming to train without gravity

Beneficiaries in many ways, aquatic activities are particularly appreciated for their soothing virtues in pain related to osteoarthritis and arthritis .

They also strengthen our joints, without any pressure at the level of them, thanks to the concept of weightlessness felt in the water.

However, as David Costa reminds us, we avoid overestimating our physical abilities: "The training frequency will depend on everyone, we must take into account its level, but also the intensity of the sport."

Swimming to relieve my joint pain © SolisImages / iStockphoto.com

Even if in general, the coach indicates that one can count "between two and three trainings per week to progress" and see the first results appear after one month of regular practice.

The crush posture: the backstroke, which solicits all the muscles of the body without exception and does not require bending and inflections in the legs, unlike breaststroke.

  • Pilates for the most effective muscle building

A fitness exercise that combines relaxation, breathing and relaxation techniques, the Pilates method relaxes the body while strengthening the abdominal , buttocks and back muscles .

This discipline is very popular with people suffering from joint pain allows us to work our muscle and joint strengthening with gentle exercises and very controlled intensity.

The fetish postures: the Bridge, the Criss Cross and the Side Kick, to reinforce his abdominal strap, to develop his stability in the center of the body and to strengthen his hamstrings without having to force on his knees.

  • Yin yoga to readjust your posture

Derived from Chinese medicine, Yin Yoga born in the 90s. Alexandra Sajko sensitizes the benefits of the discipline: " The regular practice of this activity will help to regain mobility and stretch ligaments, while relieving tissue conjunctiva . " The ideal, therefore, to recruit the deep muscles and gently apply the joints, tendons and ligaments.

In addition, we work a lot on his breathing , and on the management of his breath.

"It will allow a relaxation of tension, we will create a balance in the imbalance, and domino effect, we will be able to improve his posture and readjust its alignment in his spine and pelvis," says the professor. . And to continue: "It's going to allow us to reduce the bad pressure on our joints."