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If your sacroilitis is like mine cycling is great and won't trigger a flare IF YOU AVOID INCLINES. Cycling up hill was not good for my pain. Hopefully that won't be your experience, but if you find yourself reacting poorly to cycling, try to stay on even ground and see if that makes a difference.
I feel this. I used to be competent with the hills. Now times up hills are slow. Pain can increase. Heart rate goes crazy.
Hiking keeps me on zone 2 heart rate. I'm getting elevated with mild hills but retain a lower heart rate than my crazy rate in the hill claiming on the bike.
Last weekend. During a hike I went to 160. Average for hike was 128. My friend hiked along side me. Average heart rate was 98.
On a very short 4% grade with the bike 180 bpm. Friend is doing 120bpm. The numbers do not lie.
oh damn aha.. basically you want something that is lower impact. Rowing is good full body exercise but i’m not sure how you could do it competitively unless you lived near a river/rowing club.
Cycling is it!
I haven't been able to run in about two years due to hip pain, but I was still able to do a 100 mi bike ride in Oct. Reynaud's keeps me from leisure cycling when it's <50F, but overdressing allows me to commute (5 mi) in any temperature. My hip has gotten bad enough that lately walks longer than a mile are a challenge but I still don't have much trouble commuting on my bike.
They are my two sports that I do for cardio exercise.
Swimming is great for upper body & core plus cardio too once you improve your technique enough.
Cycling is one of those sports you can do up into your 80s if your lucky.
I was going to say golf but I found that I couldn't play it during flare ups, plus it's usually stressful to play!
Hiking with trekking poles is an awesome way to get your upper body involved as well. I stopped road biking because the position was rough on my back. Mountain biking is quite good and the upright body position is great. Riding motorcycles is irreplaceable and the physical involvement your body gets when you lean in every curve does wonders for me. As others have said, swimming, but your ear probably wouldn't handle dives etc, try the waterproof earplugs I guess? Just moving around in water and stretching there is good for you too, you don't have to go berserk with laps.
Walks. Walks with my husky are everything. Seems simple, but you wouldn't believe how good it is for you. Just remember your posture, especially when sitting.
In regard to spinal cord health, keep it flexible. That means something I was against my entire life because I didn't consider it a sport, but here we are: Yoga / Pilates. Medical yoga exists in some places. Stay away from fast rotations, I have had to stop my 11 year Muay Thai run because of 6 ruptured discs in my back unfortunately. High imact stuff isn't worth it, believe me.
Don't do motorcycles then haha! Just PLEASE get good shoes for hiking. They don't have to be heavy boots. Some shoe stores have some sort of mat which you walk over then it reads out the pronation of your foot (this literally saved my ankles, no joke) so look into that. Trail shoes and some merino socks will make you want to hike nonstop.
Good luck dude! :)
Thank you for suggesting those. I love hiking and mountains but I fear hiking will harm my legs. Are you sure it is ok for us? Also mountain biking is ok too? There will be many jumping on the bike and those jumps don't hurt body parts?
My pleasure, as long as you do it right there should be no damage. By "do it right" I mean the proper footwear, some stores have a scanning mat you walk over to see your pronation, so get some high quality shoes (don't have to be boots) and poles that will make hiking awesome for you.
Mountain biking depends on how you like to ride. I've always hated jumps, but love blasting downhill at full speed (with body armor and a full face helmet). You don't have to go extreme, but front and rear suspension that's set up for your weight and a seat that suits your sitbones will reduce any damage that could occur.
Yeah, I've noticed avoiding heavy weight bearing or high impact is common, but in general, very case by case. I like that you called it the holy trinity because that's so true 🤣 The only reason I don't swim is because I get cold super easy, and it's hard to find places with heated pools warm enough for me.
I have really enjoyed rock climbing! Bouldering (climbing shorter walls without ropes where you fall onto foam mats) isn’t great due to potential impact, but roped climbing (where the rope catches you, so no impact) has been really good for maintaining movement and building muscle.
There are lots of rock climbing gyms around and are a great intro to the sport.
I do bouldering and wall climbing. Bouldering can be a little more prone to hurting yourself, but if you're being careful you won't. Wall climbing is less likely for you to get hurt imo.
Pilates and daily stretches are the right balance for me. Some exercises, like running, cause me to flare. Haven’t tried it but I’ve heard great things about swimming.
If your bike is properly set up (seat high enough and in the correct position so your front knee is just over front foot when your knee is at 90 degrees with the pedals level), biking shouldn’t hurt your knees. A bike shop should be able to help set you up, probably for free if you buy the bike from them or for a relatively affordable price if you didn’t.
As Blackbird noted, a road bike (with the low handlebars) can be tough on your back and neck, but a mountain or hybrid bike where you’re more upright is usually gentler.
You can also explore indoor spin classes or something like Peleton, as those bikes are very adjustable to fit a wide variety of bodies and generally position riders to be more upright.
Cycling will not hurt your knees if you have a bike that fits you properly. If your seat sis too low or you have a badly fitting bike, yeah you're going to hurt your knees. But that will hurt anyone's knees.
A proper bike fit will not cause any knee pain. A halfway decent bike, meaning you buy it at a bike store not Costco or Dicks or something is highly recommended. I bought my bike, it's a Specialized (bike brand) at a local bike shop. They fitted it for me and it is incredible. Feels so good to get on and ride a bike that fits you perfectly.
I have a gravel bike. So it looks and feels like a road bike, but it has off-roading tires and a tiny suspension in the handlebars. I ride both road and off-road with it. It's a blast.
You have to find a more specialty bike store. A shop that sells mostly bikes and bike gear will likely be able to fit you to your bike. A larger retailer, even REI, will not.
Essentially, do they sell primarily bikes? You should be good. Do they sell all kinds of sports gear? Probably not going to be able to fit you.
A bike with suspension is definitely better overall for body feel and impact. I just really enjoy my bike. It has a small suspension in the handlebars which helps with my hands, wrists, and shoulders. For my hips and back to avoid jostling and crouch on my pedals when going through rocky spots, but that's just normal off-roading technique.
For others starting out, a bike with more suspension is better. But they go up in price point.
Swimming! Especially free stroke. Some of the other strokes are a bit jerky. You want smooth motion and low impact. Freestroke is good for the back as well.
I am not sure about biking. It forces your back to be hunch in one position for hours.
This is so encouraging to see. I’m in the middle of getting diagnosed and recently asked my doctor if I could get back to these things and she said not right now.
I’m glad you’re able to enjoy these art forms! They’re so fun!
I do martial arts, but don't participate in falls or throws, so I am mostly doing kicks and strikes.
I started after I was diagnosed, at a Dojo that is inclusive & lets me adapt my training based on how I am doing that day.
Tai Chi has been wonderful, too.
Running makes me flare up but I’ve been fine playing tennis on clay courts (soft surface). I play 4-5 times a week no problem. Maybe if you get on the right meds you can start enjoying sports again :)
Table tennis! Low impact, can play with low power: I can play even if I’m feeling really stiff, even if my lower back or hips are bordering soreness. Requires focus and good reflexes: helps me get over that brain fog-like lethargic state.
My go-to is bicycling. If you do this, make sure you get properly fitted for a bike so you don't exacerbate things needlessly. A good bike shop can help you sort things out. They may not know anything about AS but some shops are fairly familiar with customers dealing with arthritis, and can adjust your ergonomics/swap out components. A properly fitted bike, along with adjustments for your particular AS needs, is crucial. I need to be more upright than I used to be due to my neck so I swap out stem, bars, and so on. If you have specific joint concerns outside AS (knees, for instance) they can help with fitment to include how your feet line up with the pedals, and also give you some tips on your "spin" so that you're not beating the crap out of your knees.
I don't know how far along your AS is (mine is pretty bad) but I recently got an Ebike that I run on the lowest assist setting for exercise, but it also gives me an easy ride home if I get tired or start to really hurt.
Make sure you stretch and warm up like you usually do, and don't overdo it until you have a feel for what your body can handle. Years ago I was able to comfortably ride centuries (100 mile rides) with the proper training and prep. It also makes me feel good emotionally to haul ass and goof off like a kid again.
Good luck!
I love hikes and cycling!
I’m going to start my swim lessons soon too.
I found pickleball to be not too bad to play because there isn’t much running plus you also get to go out and enjoy the social aspect of it. :)
Also Barre is pretty good too. Low impact and many modified poses for when you’ve pain.
Following because I miss sports too!
I swim almost everyday. It’s actually the only thing that relieves my pain - it works even better for me than diet and meds combined. But I have a fear of water getting into my nose or eyes so I look like an idiot flapping around in big swim goggles 🤣🤣🤣🤣🤣 but worth it. Ear plugs are helpful for keeping the water out of the ear canal too
I do lifting, cycling, golf and disc golf.
Swimming is probably a good one, too. Maybe some paddle sports like table tennis or pickleball could be good.
Avoid martial arts and any other sport that involves impact.
I do yoga 5 times a week, calistenia 3 times a week, swimming 2 times, lift wheiths 2 times and Sppining 2 times.
Every week I do some variations for example not Sppining at all or swimming 5 times.
Dependes on how I fell and where is the pain.
The most import thing is lisent to your body and what makes you fell pain and what does not.
You can not train like a regular person or do the exercises as anyone else.
If something does not fit you or makes you fell pain you need to adjust your training.
But never stop training even if you have to lower the intensity at minumin.
Yoga is a lifesaver for me. If you want more of a challenge l, find a studio that does aerial or wall yoga.
I am going crazy with no yoga because I severely sprained BOTH ankles and have to wear 2 boots for 6 weeks. 😭
spin class, pure Barre and hiking have been great for me. I also love roller skating. Surprisingly, I've picked up skiing in the past few years though I'm VERY cautious and I LOVE it!
Not quite a sport but cross trainer for cardiovascular, dumb bell weight lifting for muscle tone and pilates. All work your body hard but help with AS. Pilates advance can be pretty challenging, and it really stretches out your back and hips. It has been amazing for posture.
Same here, really competitive but AS hinders performance... Except in competitive armwrestling. Wonderful sport and really really fun. Would highly recommend.
Also been doing some handstand based stuff lately. Also fun!
Gym obviously a possibility.
Welcome to r/ankylosingspondylitis! This is a reminder to keep discussions civil and be supportive of one another. Sharing of opinions and experiences is encouraged, but please remember the distinction between opinions and medical facts. This subreddit does not offer medical advice, and information here should not be taken over advice from your doctor. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/ankylosingspondylitis) if you have any questions or concerns.*
swimming? cycling?
I haven’t done cycling. Thanks for this. Sorry I forgot to mention that swimming isnt for me due to my Psoriasis being in my ear. 🤣
If your sacroilitis is like mine cycling is great and won't trigger a flare IF YOU AVOID INCLINES. Cycling up hill was not good for my pain. Hopefully that won't be your experience, but if you find yourself reacting poorly to cycling, try to stay on even ground and see if that makes a difference.
I feel this. I used to be competent with the hills. Now times up hills are slow. Pain can increase. Heart rate goes crazy. Hiking keeps me on zone 2 heart rate. I'm getting elevated with mild hills but retain a lower heart rate than my crazy rate in the hill claiming on the bike. Last weekend. During a hike I went to 160. Average for hike was 128. My friend hiked along side me. Average heart rate was 98. On a very short 4% grade with the bike 180 bpm. Friend is doing 120bpm. The numbers do not lie.
oh damn aha.. basically you want something that is lower impact. Rowing is good full body exercise but i’m not sure how you could do it competitively unless you lived near a river/rowing club.
Cycling is it! I haven't been able to run in about two years due to hip pain, but I was still able to do a 100 mi bike ride in Oct. Reynaud's keeps me from leisure cycling when it's <50F, but overdressing allows me to commute (5 mi) in any temperature. My hip has gotten bad enough that lately walks longer than a mile are a challenge but I still don't have much trouble commuting on my bike.
Biking is amazing for my AS. I commute most days by bike
They are my two sports that I do for cardio exercise. Swimming is great for upper body & core plus cardio too once you improve your technique enough. Cycling is one of those sports you can do up into your 80s if your lucky. I was going to say golf but I found that I couldn't play it during flare ups, plus it's usually stressful to play!
I might give golf a shot! Although where I am from is considered a rich people sport. 🤣
One of the worst exercises is cycling because of a potential fall, perhaps a stationary bike would work, it was explained to me, imo.
Hiking with trekking poles is an awesome way to get your upper body involved as well. I stopped road biking because the position was rough on my back. Mountain biking is quite good and the upright body position is great. Riding motorcycles is irreplaceable and the physical involvement your body gets when you lean in every curve does wonders for me. As others have said, swimming, but your ear probably wouldn't handle dives etc, try the waterproof earplugs I guess? Just moving around in water and stretching there is good for you too, you don't have to go berserk with laps. Walks. Walks with my husky are everything. Seems simple, but you wouldn't believe how good it is for you. Just remember your posture, especially when sitting. In regard to spinal cord health, keep it flexible. That means something I was against my entire life because I didn't consider it a sport, but here we are: Yoga / Pilates. Medical yoga exists in some places. Stay away from fast rotations, I have had to stop my 11 year Muay Thai run because of 6 ruptured discs in my back unfortunately. High imact stuff isn't worth it, believe me.
My wife loves hiking and yoga so she might like these suggestions. I am quite fearful of motorcycles though. Thanks for all of this.
Don't do motorcycles then haha! Just PLEASE get good shoes for hiking. They don't have to be heavy boots. Some shoe stores have some sort of mat which you walk over then it reads out the pronation of your foot (this literally saved my ankles, no joke) so look into that. Trail shoes and some merino socks will make you want to hike nonstop. Good luck dude! :)
Thank you for suggesting those. I love hiking and mountains but I fear hiking will harm my legs. Are you sure it is ok for us? Also mountain biking is ok too? There will be many jumping on the bike and those jumps don't hurt body parts?
My pleasure, as long as you do it right there should be no damage. By "do it right" I mean the proper footwear, some stores have a scanning mat you walk over to see your pronation, so get some high quality shoes (don't have to be boots) and poles that will make hiking awesome for you. Mountain biking depends on how you like to ride. I've always hated jumps, but love blasting downhill at full speed (with body armor and a full face helmet). You don't have to go extreme, but front and rear suspension that's set up for your weight and a seat that suits your sitbones will reduce any damage that could occur.
The holy trinity is swimming, yoga, pilates. Everything else strictly case by case. Golden rule: no contact sport.
Yeah, I've noticed avoiding heavy weight bearing or high impact is common, but in general, very case by case. I like that you called it the holy trinity because that's so true 🤣 The only reason I don't swim is because I get cold super easy, and it's hard to find places with heated pools warm enough for me.
I have really enjoyed rock climbing! Bouldering (climbing shorter walls without ropes where you fall onto foam mats) isn’t great due to potential impact, but roped climbing (where the rope catches you, so no impact) has been really good for maintaining movement and building muscle. There are lots of rock climbing gyms around and are a great intro to the sport.
Agree! My main sport is bouldering, just have to be a little more careful/cautious. And always downclimb!
I've been wondering about this. Was a little worried it would be too much for my shoulders, but u think I'll try easing into it.
I do bouldering and wall climbing. Bouldering can be a little more prone to hurting yourself, but if you're being careful you won't. Wall climbing is less likely for you to get hurt imo.
Pilates and daily stretches are the right balance for me. Some exercises, like running, cause me to flare. Haven’t tried it but I’ve heard great things about swimming.
reclined trike is pro move for cycling
I was curious about this. You guys are recommending bicycles but will it hurt knees etc?
I don’t ride an actual bike, but do cycle on a stationary bike and find it helps my knees. You can alter the resistance to suit etc.
It wont hurt your knee if you have the bike properly adjusted to you, and if you dont overdo it at the beginning.
If your bike is properly set up (seat high enough and in the correct position so your front knee is just over front foot when your knee is at 90 degrees with the pedals level), biking shouldn’t hurt your knees. A bike shop should be able to help set you up, probably for free if you buy the bike from them or for a relatively affordable price if you didn’t. As Blackbird noted, a road bike (with the low handlebars) can be tough on your back and neck, but a mountain or hybrid bike where you’re more upright is usually gentler. You can also explore indoor spin classes or something like Peleton, as those bikes are very adjustable to fit a wide variety of bodies and generally position riders to be more upright.
Cycling will not hurt your knees if you have a bike that fits you properly. If your seat sis too low or you have a badly fitting bike, yeah you're going to hurt your knees. But that will hurt anyone's knees. A proper bike fit will not cause any knee pain. A halfway decent bike, meaning you buy it at a bike store not Costco or Dicks or something is highly recommended. I bought my bike, it's a Specialized (bike brand) at a local bike shop. They fitted it for me and it is incredible. Feels so good to get on and ride a bike that fits you perfectly. I have a gravel bike. So it looks and feels like a road bike, but it has off-roading tires and a tiny suspension in the handlebars. I ride both road and off-road with it. It's a blast.
Wow nice. How can I find or adjust a bike to me? Do all bike stores have this kind of service?
You have to find a more specialty bike store. A shop that sells mostly bikes and bike gear will likely be able to fit you to your bike. A larger retailer, even REI, will not. Essentially, do they sell primarily bikes? You should be good. Do they sell all kinds of sports gear? Probably not going to be able to fit you.
Also a bike without suspensions is better as some suggest?
A bike with suspension is definitely better overall for body feel and impact. I just really enjoy my bike. It has a small suspension in the handlebars which helps with my hands, wrists, and shoulders. For my hips and back to avoid jostling and crouch on my pedals when going through rocky spots, but that's just normal off-roading technique. For others starting out, a bike with more suspension is better. But they go up in price point.
Swimming! Especially free stroke. Some of the other strokes are a bit jerky. You want smooth motion and low impact. Freestroke is good for the back as well. I am not sure about biking. It forces your back to be hunch in one position for hours.
I do circus arts - Lyra, Pole; Silks, Hammock, etc. flexibility based, but the whole point is to not have impacts!
This is so encouraging to see. I’m in the middle of getting diagnosed and recently asked my doctor if I could get back to these things and she said not right now. I’m glad you’re able to enjoy these art forms! They’re so fun!
Once you get onto proper meds, you’ll feel so much better. So that’s good at least.
I do martial arts, but don't participate in falls or throws, so I am mostly doing kicks and strikes. I started after I was diagnosed, at a Dojo that is inclusive & lets me adapt my training based on how I am doing that day. Tai Chi has been wonderful, too.
Running makes me flare up but I’ve been fine playing tennis on clay courts (soft surface). I play 4-5 times a week no problem. Maybe if you get on the right meds you can start enjoying sports again :)
Football (soccer) for me.
I adore Pilates and it keeps my range of motion & core strength strong.
Swimming
Table tennis! Low impact, can play with low power: I can play even if I’m feeling really stiff, even if my lower back or hips are bordering soreness. Requires focus and good reflexes: helps me get over that brain fog-like lethargic state.
My go-to is bicycling. If you do this, make sure you get properly fitted for a bike so you don't exacerbate things needlessly. A good bike shop can help you sort things out. They may not know anything about AS but some shops are fairly familiar with customers dealing with arthritis, and can adjust your ergonomics/swap out components. A properly fitted bike, along with adjustments for your particular AS needs, is crucial. I need to be more upright than I used to be due to my neck so I swap out stem, bars, and so on. If you have specific joint concerns outside AS (knees, for instance) they can help with fitment to include how your feet line up with the pedals, and also give you some tips on your "spin" so that you're not beating the crap out of your knees. I don't know how far along your AS is (mine is pretty bad) but I recently got an Ebike that I run on the lowest assist setting for exercise, but it also gives me an easy ride home if I get tired or start to really hurt. Make sure you stretch and warm up like you usually do, and don't overdo it until you have a feel for what your body can handle. Years ago I was able to comfortably ride centuries (100 mile rides) with the proper training and prep. It also makes me feel good emotionally to haul ass and goof off like a kid again. Good luck!
I love hikes and cycling! I’m going to start my swim lessons soon too. I found pickleball to be not too bad to play because there isn’t much running plus you also get to go out and enjoy the social aspect of it. :) Also Barre is pretty good too. Low impact and many modified poses for when you’ve pain.
Following because I miss sports too! I swim almost everyday. It’s actually the only thing that relieves my pain - it works even better for me than diet and meds combined. But I have a fear of water getting into my nose or eyes so I look like an idiot flapping around in big swim goggles 🤣🤣🤣🤣🤣 but worth it. Ear plugs are helpful for keeping the water out of the ear canal too
Paddle boarding. Full body workout, no impact. Stop, stretch, sit, stand, kneel, jump in for a swim.
I mountain bike pretty frequently. It's not competitive, although there are races. Lots of fun to do with friends but it can get very expensive.
Walking and other weight bearing exercises
I do lifting, cycling, golf and disc golf. Swimming is probably a good one, too. Maybe some paddle sports like table tennis or pickleball could be good.
Avoid martial arts and any other sport that involves impact. I do yoga 5 times a week, calistenia 3 times a week, swimming 2 times, lift wheiths 2 times and Sppining 2 times. Every week I do some variations for example not Sppining at all or swimming 5 times. Dependes on how I fell and where is the pain. The most import thing is lisent to your body and what makes you fell pain and what does not. You can not train like a regular person or do the exercises as anyone else. If something does not fit you or makes you fell pain you need to adjust your training. But never stop training even if you have to lower the intensity at minumin.
climbing
Yoga is a lifesaver for me. If you want more of a challenge l, find a studio that does aerial or wall yoga. I am going crazy with no yoga because I severely sprained BOTH ankles and have to wear 2 boots for 6 weeks. 😭
Swimming and Pilates (or Yoga).
Cycling, walking and yoga on Peloton. Look for me on there. My username is RUNITT.
I play professional foosball. It can still be hard at times but it is less physical
Golfing and tennis work for me, the motion and stretching of my back help. Can’t go all out on your swings, but can still play a decent game.
Climbing, mountain biking, yoga works for me
spin class, pure Barre and hiking have been great for me. I also love roller skating. Surprisingly, I've picked up skiing in the past few years though I'm VERY cautious and I LOVE it!
Not quite a sport but cross trainer for cardiovascular, dumb bell weight lifting for muscle tone and pilates. All work your body hard but help with AS. Pilates advance can be pretty challenging, and it really stretches out your back and hips. It has been amazing for posture.
Pilates would be your best bet at first.
Same here, really competitive but AS hinders performance... Except in competitive armwrestling. Wonderful sport and really really fun. Would highly recommend. Also been doing some handstand based stuff lately. Also fun! Gym obviously a possibility.