Kidney stones are one of the most painful conditions you can experience, but they are also relatively common. These hard deposits of minerals and salts form in your kidneys and can cause a variety of symptoms, from sharp pain to nausea and blood in the urine.

The question that often arises for individuals diagnosed with kidney stones is whether it's safe to continue exercising, especially at the gym, while dealing with this condition.

The answer depends on several factors, including the size of the stone, its location, the severity of symptoms, and the type of exercise you plan to engage in.

In this blog, Mykare Health will explore whether it's safe to go to the gym with kidney stones, how to modify your workouts, and the benefits of staying active.

Understanding Kidney Stones

Kidney stones are hard deposits made of minerals and salts that form in the kidneys. These stones can vary in size, from as small as a grain of sand to as large as a golf ball. The most common types of kidney stones include

• Calcium Oxalate Stones: The most common type, these stones form when calcium combines with oxalate.

• Uric Acid Stones: These form when there’s too much uric acid in the urine.

• Struvite Stones: Often the result of urinary tract infections (UTIs).

• Cystine Stones: A rare type that forms due to a genetic disorder that leads to excessive cystine in the urine.

Causes and Risk Factors of Kidney Stones

Several factors can increase the likelihood of developing kidney stones, such as

• Dehydration, which makes urine more concentrated

• Diets high in salt, animal protein, and sugar

• Obesity

• Family history of kidney stones

• Medical conditions such as hypercalcemia, gout, or Crohn’s disease

Symptoms of Kidney Stones

Common symptoms of kidney stones include

• Sharp, severe pain in the back or side

• Blood in the urine

• Frequent urination

• Pain during urination

• Nausea and vomiting

If you're experiencing any of these symptoms, it's crucial to seek medical attention right away. In some cases, kidney stones can pass on their own, while in other cases, surgery or medication may be required.

When You Should Avoid the Gym with Kidney Stones

While exercise can be beneficial for kidney health, there are times when it's better to avoid the gym or any intense physical activity due to the pain and potential risks associated with kidney stones. If you’re experiencing any of the following, it’s a good idea to avoid the gym until you’re feeling better

• Severe pain: If you are experiencing acute pain, such as the excruciating pain often referred to as renal colic, it is best to rest and focus on managing the pain with medical intervention.

• Nausea or vomiting: These symptoms are often signs that the stone is blocking a passage or causing an infection. Exercising with these symptoms can worsen your condition.

• Blood in the urine: If you notice blood in your urine, it’s important to avoid strenuous activity and consult with your doctor.

• Fever: A fever can indicate an infection, which requires immediate medical attention.

In these cases, you should focus on treatment and rest, rather than pushing yourself to exercise.

When You Can Safely Exercise with Kidney Stones

If your kidney stone is small and you’re not experiencing severe pain or other symptoms like nausea or fever, light to moderate exercise may be beneficial. In fact, exercise can help improve your overall health and may even aid in passing smaller stones more easily. However, it's important to approach exercise with caution and modify your routine to avoid exacerbating your condition.

Here are some guidelines for exercising with kidney stones

• Avoid High-Impact Activities: High-impact exercises such as running or weightlifting can put extra stress on your body and exacerbate pain or discomfort. Instead, focus on low-impact activities that won’t strain your body, such as walking, cycling, or swimming.

• Listen to Your Body: If you feel any discomfort, it’s important to stop exercising immediately. Your body will give you signals when it’s time to slow down, so be mindful of how you feel during and after exercise.

• Hydration is Key: Staying hydrated is crucial when you have kidney stones. Proper hydration helps flush out excess minerals and salts that can contribute to the formation of kidney stones. Drinking plenty of water before, during, and after exercise is essential.

• Take it Easy: Instead of pushing yourself to complete a rigorous workout, focus on light exercises that are easy on your body. Low-intensity activities will help you maintain your fitness without putting unnecessary strain on your kidneys.

Types of Exercise You Can Do With Kidney Stones

Here are some types of exercises that are generally safe to perform when you have kidney stones

1. Walking

Walking is one of the safest and most effective low-impact exercises. It helps improve circulation, reduce stress, and maintain overall fitness without putting too much strain on your kidneys. You can gradually increase the intensity and duration of your walks based on how your body feels.

2. Swimming

Swimming is an excellent full-body workout that’s gentle on your joints and kidneys. The buoyancy of water supports your body and reduces the impact on your muscles and bones. Swimming also promotes relaxation and can help manage stress, which can be beneficial if you’re dealing with the discomfort of kidney stones.

3. Yoga

Yoga can help with flexibility, stress relief, and overall well-being. Certain gentle yoga poses, such as child’s pose, cat-cow stretches, and downward dog, can provide relief and help you maintain your range of motion. Avoid poses that involve heavy twisting or pressure on the abdomen, as these may exacerbate pain if you have kidney stones.

4. Pilates

Pilates is another low-impact form of exercise that focuses on core strength and flexibility. The exercises are controlled and can help strengthen your muscles without putting unnecessary stress on your kidneys or the rest of your body.

5. Cycling

Cycling is another gentle cardiovascular activity that can provide an effective workout without putting too much strain on your body. Whether on a stationary bike or cycling outdoors, keep the intensity moderate to avoid overexertion.

6. Strength Training (with Caution)

While heavy lifting may be too strenuous during a kidney stone episode, light to moderate weight training can be beneficial for overall strength and fitness. Focus on exercises that target different muscle groups without overexerting yourself.

The Role of Exercise in Kidney Stone Prevention

While exercise may not directly prevent kidney stones, it can play an important role in reducing the risk of stone formation. Here's how regular physical activity can help

• Prevents Obesity: Maintaining a healthy weight through exercise reduces your risk of developing kidney stones, as obesity is a known risk factor.

• Promotes Healthy Urine Production: Exercise helps increase urine output, which dilutes the concentration of minerals that can form stones.

• Reduces Calcium Excretion: Regular physical activity can help reduce the amount of calcium excreted in the urine, which helps prevent the formation of calcium-based kidney stones.

• Improves Overall Health: Regular exercise helps maintain overall kidney function and reduces the risk of other conditions, such as high blood pressure, that can contribute to kidney stone formation.