Which sports are bad for joints?

Sports That Can Be Tough on Your Joints—And How to Stay Safe

While staying active is essential for overall health, not all sports are kind to your joints—especially your knees. Certain high-impact or repetitive-motion activities can increase the risk of joint wear and injury over time.

Weightlifting tops the list for joint strain. When performed with poor form or excessive weight, exercises like squats and lunges place significant pressure on the knees. While building strength is valuable, it’s crucial to prioritise technique, warm up properly, and avoid overloading too soon.

Cycling may seem gentle, but long hours in the saddle—especially with improper bike fit—can lead to knee pain from repetitive motion. Adjusting seat height and resistance, along with taking breaks, helps reduce joint stress.

Racquet sports like tennis demand quick lateral movements, sudden stops, and pivoting—all of which challenge the knees and increase the risk of ligament strain. Using supportive footwear and doing regular flexibility work can go a long way in protecting your joints.

Team sports such as football, netball, and basketball involve constant jumping, cutting, and physical contact, making them particularly hard on the knees. These activities often lead to ACL injuries or cartilage damage. Strengthening the muscles around the knees, especially the glutes and hamstrings, and incorporating balance training can help stabilise the joint and prevent injury.

The good news? Most risks can be minimised. Wearing proper gear, warming up, staying mindful of form, and allowing time for recovery are just as important as the workout itself. Listening to your body and modifying activities when pain arises can keep you active without sacrificing joint health.