Most of us are aware that exercise is beneficial for our OA joints but it’s not quite as simple as that. To prevent our arthritic joints from protesting and becoming sore we need to choose our exercise carefully. In this blog, we will explore the best forms of exercise for OA so you can choose wisely.
Osteoarthritis (OA) is a degenerative joint disease that affects millions of people in the UK. According to the Arthritis Foundation, OA is the most common form of arthritis, affecting approximately 8 million people in the UK, with an increasing prevalence with age. The condition causes the cartilage in the joints to break down, leading to pain, stiffness, and reduced mobility. While there is no cure for OA, exercise can help manage symptoms and improve joint function. For more info on OA have a look at this blog.
Best forms of exercise for OA
1. Low-impact aerobic exercise
Low-impact aerobic exercises such as walking, cycling, and swimming are excellent forms of exercise for people with OA. These exercises are gentle on the joints, making them an ideal choice for those with knee or hip OA. The NHS site walking is one of the best exercises for OA as it helps strengthen the muscles around the affected joint, which can help reduce pain and improve mobility.
2. Range of motion exercises
Range of motion exercises such as stretching and yoga can help improve joint flexibility, which can reduce pain and stiffness associated with OA. In a study published in the Journal of Alternative and Complementary Medicine, yoga can improve joint function, reduce pain and stiffness, and improve the quality of life for people with knee OA.
3. Strength training
Strength training can help improve muscle strength and joint stability, which can reduce pain and improve joint function. According to a study published in the Journal of Physical Therapy Science, resistance training can help reduce pain and improve muscle strength in people with knee OA.
4. Water-based exercises
Water-based exercises such as swimming or water aerobics can provide a low-impact workout that is gentle on the joints. The Arthritis Foundation found that water-based exercises can improve joint flexibility, reduce pain and stiffness, and improve balance and coordination.
5. Specially designed home treatment program
My pain free body program is an ideal way to gently improve your flexibility, strength, posture, and alignment. This offloads and supports painful joints and OA joints giving you a strong dependable body. Under my expert tuition, you work through this easy-to-use program in your own time in your own home. Have a look at my FREE Posture Program – make lasting changes in just 35 minutes.
Conclusion
OA is a common condition that affects millions of people worldwide but there are things you can do to greatly improve your situation. Exercise is an effective way to manage symptoms and improve joint function. Have a look at my 6 top tips for exercising with OA here. Low-impact aerobic exercise, range of motion exercises, resistance training, and water-based exercises are all excellent forms of exercise for people with OA. Always consult your doctor or a qualified healthcare professional before starting any exercise program, especially if you have a pre-existing medical condition such as OA. Choosing exercises and programs that are suited to your needs will have you returning to the things you love doing in no time.
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
