Most of us know that exercise benefits osteoarthritic (OA) joints, but it’s not as simple as just moving more. To prevent flare-ups and discomfort, it’s crucial to choose the right type of exercise. In this blog, we explore the best forms of exercise for OA, helping you make informed decisions for your joint health.
Understanding Osteoarthritis (OA)
OA is a degenerative joint disease affecting millions in the UK. According to the Arthritis Foundation, OA is the most common form of arthritis, impacting approximately 8 million people, with prevalence increasing with age. The condition leads to cartilage breakdown, causing pain, stiffness, and reduced mobility. While there is no cure, the right exercise can help manage symptoms and improve joint function. Learn more about OA, its causes, and treatments.
Best Forms of Exercise for OA
1. Low-Impact Aerobic Exercise
Low-impact activities such as walking, cycling, and swimming are excellent choices for those with OA, particularly in the knees or hips. The NHS highlights walking as one of the best exercises for OA, as it strengthens muscles around the affected joint, reducing pain and improving mobility.
TOP TIP – Off load arthritic joints with a walking aid. Sticks and walking poles can be a game changer learn more in this blog Which Should I Use, Walking Poles or Sticks (Cane)?
For guidance on starting a walking program this blog will help. How to Start a Walking Program: A Beginner’s Guide
2. Range of Motion Exercises
Stretching and yoga improve joint flexibility, reducing pain and stiffness. Research published in the Journal of Alternative and Complementary Medicine found that yoga enhances joint function, alleviates stiffness, and improves quality of life for people with knee OA.
TOP TIP – Arthritic joints love to move but most do not like being pushed to extremes – so take it steady and listen to your body.
3. Strength Training
Building muscle strength stabilises joints and helps reduce pain. A study in the Journal of Physical Therapy Science found that resistance training effectively reduces pain and enhances muscle strength in people with knee OA.
TOP TIP – The more support an arthritic join has the happier it is.
4. Water-Based Exercises
Swimming and water aerobics provide a low-impact workout that is gentle on joints. The Arthritis Foundation reports that water-based exercises improve flexibility, reduce pain and stiffness, and enhance balance and coordination.
5. Specially Designed Home Treatment Program
My Pain-Free Body Program is designed to improve flexibility, strength, posture, and alignment, helping to offload and support painful OA joints. With expert guidance, you can work through this easy-to-follow programme at your own pace in the comfort of your home. Start improving your body today with my FREE Posture Program.
I also have an Arthritic Knee Program for those of you keen to strengthen and better manage your knees.
TOP TIP – Build strength, reduce pain, and move with confidence—exercise is key to thriving with arthritis. I’m here to support you if you need.
Conclusion
OA is a common condition, but there are steps you can take to improve your quality of life. Exercise is a powerful tool for managing symptoms and enhancing joint function. Low-impact aerobic exercise, range of motion exercises, strength training, and water-based activities are all excellent choices.
Before starting any new exercise routine, always consult a healthcare professional, particularly if you have a pre-existing condition such as OA. Choosing the right exercises and programs tailored to your needs will help you return to doing the activities you love. For more tips on exercising with OA, check out my 6 Top Tips for Exercising with OA
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
Chartered Physiotherapist Since 2001
P.S. If you are struggling with pain or injury then I would LOVE to help.
Click here to find out how I can support you.
