Experience as well as research has shown me the benefits for patients of graded exercise for their arthritic joints. However, I have seen many patients seeking my advice after increasing their pain with exercises they tried intending to improve their OA only to flare things up. They are then put off from trying to exercise for fear of the same thing happening again. In this blog, we will explore the benefits of exercise with OA and provide 6 tips for exercising safely and effectively.
Osteoarthritis (OA) is a degenerative joint disease that affects millions of people worldwide. It is characterised by the breakdown of cartilage in the joints, leading to pain, stiffness, and decreased mobility. While there is no cure for OA, exercise has been shown to be an effective way to manage symptoms and improve overall health. Find out more about OA, its causes, symptoms, and treatment here.
Benefits of Exercise with Osteoarthritis
Reduces Pain and Stiffness
Exercise can help reduce joint pain and stiffness associated with OA. It strengthens the muscles around the joint, providing better support and reducing stress on the joint.
Improves Mobility
Regular exercise can improve joint flexibility, range of motion, and overall mobility. It can also help you maintain your independence and carry out daily activities with less difficulty.
Boosts Mental Health
Exercise has been shown to improve mood, reduce stress, and increase self-confidence. This can be especially important for people with OA, who may experience depression or anxiety due to their condition.
Helps Control Weight
Maintaining a healthy weight is essential for managing OA symptoms. Exercise can help you lose weight or maintain a healthy weight, reducing the stress on your joints.
Enhances Heart Health
Exercise also benefits your heart health, lowering your risk of heart disease and stroke.
6 Tips for Exercising with Osteoarthritis
- Guidance from someone who is used to prescribing exercise for people with OA can help you determine the best exercises for your condition and make sure it is safe for you to exercise.
- Start Slowly: If you are new to exercise or have not exercised in a while, it is essential to start slowly and gradually increase the intensity and duration of your workouts. This is essential for everyone beginning exercise but especially for those with OA to prevent flaring up your pain and help you avoid injury and build your strength and endurance.
- Choose Low-Impact Activities: High-impact activities like running or jumping can be hard on your joints and may exacerbate OA symptoms. Instead, choose low-impact activities like walking, cycling, or swimming, which are gentler on your joints.
- Focus on Strength Training: Strengthening the muscles around your joints can help reduce stress on the joint and improve your overall function. Focus on exercises that target the muscles around the affected joint.
- Don’t Overdo It: It’s essential to listen to your body and avoid overdoing it. If you experience pain or discomfort, stop exercising and rest. You may need to modify your exercise routine or reduce the intensity of your workouts. It’s all about getting the balance between doing too much and making things sore or doing too little and not being effective.
- Do not start an exercise program when you are experiencing a flare-up of your symptoms as it will probably make it worse. First settle down the flare-up by avoiding aggravating activities, and using ice. Once your symptoms are then back to their normal level gradually begin with gentle exercises.
Have a look at my home treatment programs designed for you to improve your pain with carefully designed exercises, advice, and guidance from me. The pain free body program is ideal for those who want to develop a strong, dependable, great-functioning body in a gentle and safe way.
Conclusion
Exercise can be an effective way to manage OA symptoms and improve overall health. with the right program, you can make significant improvements to your pain and function. It is important to seek advice, start slowly, choose low-impact activities, focus on strength training, and avoid overdoing it. This can all be achieved in my pain free body program. By incorporating regular exercise into your daily routine, you can improve your mobility, reduce pain, and enhance your overall quality of life. For more ideas on exercising with OA take a look at this blog.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
