Yoga and Exercise for Gout

Yoga and exercise cannot dissolve urate crystals, but regular gentle activity helps weight control, joint health and overall wellbeing, which can lower flare risk.

During a flare

Rest the joint. Do not stretch, load or exercise an inflamed joint. Return slowly once pain settles.

Between flares: helpful activities

• Walking, cycling and swimming: low impact, joint-friendly
• Gentle stretching for ankles, knees and hips
• Strength work with light weights, to protect joints
• Slow breathing and relaxation for stress

Gentle yoga poses

• Tadasana (mountain pose)
• Vrikshasana (tree pose) with support if balance is poor
• Pawanmuktasana and gentle ankle rotations
• Shavasana to relax

What to avoid

• Deep kneeling poses such as Vajrasana if your knees or toes hurt
• Long holds that put pressure on the big toe or affected joint
• Very strenuous exercise or sudden heavy training, which may bring on a flare
• Exercising in heat with too little water, which causes dehydration

Tips

Wear cushioned shoes, warm up before activity, and drink water before, during and after.

Key points

• Activity supports health but does not replace treatment.
• Build up slowly and stop if pain starts.
• A hot, swollen joint with fever needs same-day care.

Before your appointment

Carry earlier uric acid and kidney reports, a list of all medicines and supplements, and notes on which joints hurt, when flares started and what you ate or drank beforehand. Tell your doctor about any kidney stones, diabetes, blood pressure or family history of gout.