Osteoarthritis (OA) is a common form of arthritis and often associated with joint pain, stiffness, and reduced mobility. Exercise is one of the most effective strategies to control OA, even though it might seem contradictory due to the challenges that pain and functional limitations pose to physical activity for individuals with OA. Achieving a suitable balance between increasing muscular strength and improving flexibility and preventing joint pain is key.
Understanding Osteoarthritis
When the cartilage in joints that cushions the ends of bones deteriorates over time, osteoarthritis results. It may become painful, swollen, and stiff as a result of this degeneration, making daily activities challenging. Though it can occur in any joint, OA most usually affects the hands, spine, hips, and knees. Sedentary lifestyles and obesity are all known contributors to osteoarthritis (OA), even if other factors such as age, genetics, and joint injuries also play a part. Exercise-based therapy becomes a preventive strategy as a result.
Why Exercise?
Despite your concerns that exercising when you have osteoarthritis (OA) will aggravate your joints, research indicates that persons with OA can and should exercise. In fact, for those with osteoarthritis, exercise is thought to be the most successful non-pharmacological treatment for easing pain and enhancing mobility.
- Improved Range of Motion: This refers to the ability to move a joint through its full range that it was designed to achieve. Stretching and flexibility exercises helps maintain joint laxity, allowing for smoother movements and reducing stiffness.
- Strengthened Muscles: Stronger muscles around affected joints provide better support and protect joints affected, reducing strain on the joint itself.
- Weight Management: For individuals with OA, particularly in the knees or hips, maintaining a healthy weight reduces stress on the joints, which can alleviate symptoms.
- Enhanced Cartilage Health: Exercise stimulates the production of synovial fluid, which lubricates joints and nourishes cartilage
Finding the Right Balance
While exercise is essential, it’s important to approach it with caution, especially for individuals with OA. Overexerting joints can worsen symptoms. Here are some tips for finding the right balance:
1. Low-Impact Activities
Consider incorporating gentle exercises that are easy on your joints, such as;
- Walking: keeps your joints moving and benefits your heart health.
- Swimming or Water Aerobics: water’s buoyancy reduces stress on your joints while still offering resistance/cardiovascular training.
- Cycling: stationary or normal push bike has the benefits of strengthening your legs without the impact running or excessive bounding movements may cause.
2. Strength Training
Building muscle around joints is essential for added support. Target exercises that focus on the muscles near the hips, knees, and other affected areas. Start with bodyweight exercises, like squats, or use resistance bands before moving on to weights. Always prioritise proper form—consulting a physical therapist or exercise physiologist can help ensure you perform movements safely.
3. Flexibility and Stretching
Maintaining flexibility is key to improving your range of motion and reducing stiffness. Gentle stretching, yoga, or tai chi can enhance flexibility while promoting relaxation. Concentrate on stretches that target the muscles around your joints, and avoid pushing yourself to the point of pain.
4. Rest and Recovery
Finding a balance between exercise and rest is crucial. Overdoing it can lead to joint inflammation and discomfort, so it’s important to tune into your body’s signals. Make sure to schedule rest days and be mindful of any signs of pain or discomfort.
5. Warm-Up and Cool-Down
A thorough warm-up is necessary to prepare your muscles and joints for exercise, reducing the chance of injury. Likewise, a proper cool-down that includes gentle stretching can help ease post-exercise stiffness.
When to seek Help
Exercise plays a vital role in managing osteoarthritis (OA), but there are times when seeking professional advice is essential. If you’re dealing with severe pain, swelling, or notice that your symptoms are getting worse, it’s important to reach out to your healthcare provider. Osteoarthritis affects everyone differently, and what works for one person may not work for another. That’s why partnering with a physical therapist or exercise physiologist can be helpful. They can create a personalised exercise plan tailored to your specific needs, ensuring you stay active in a way that’s both safe and effective.
Staying active with the right exercises doesn’t just help manage OA symptoms—it can also slow the progression of the disease. While it may seem easier to rest during flare-ups, the proper exercises, guided by a professional, can make a big difference in maintaining your mobility, reducing pain, and ultimately improving your quality of life.
At Longevity Health & Fitness, we specialise in providing personalised clinical exercise services for individuals managing Osteoarthritis and other chronic conditions. Our expert team of over 15 trainers offers home visits across London, Surrey, and surrounding areas, as well as remote appointments for clients across the UK, Europe, Asia, and America.
We understand that finding the right balance between exercise and managing Osteoarthritis can be challenging, which is why our trainers develop tailored, patient-centred exercise programs designed to reduce symptoms, improve mobility, and enhance overall well-being.
If you’d like to discuss how we can help you or a loved one with a customised exercise and Osteoarthritis program, click here to contact us and learn more about our services.
REFERENCES:
NHS Choices (2019). Exercise. [online] NHS. Available at: https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/
Mayo Clinic (2022). Stretching: Focus on flexibility. [online] Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931
https://www.exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20with%20Osteoarthritis.pdf
Exercising with Osteoarthritis. (n.d.). [online] Exercise is Medicine. Available at: https://www.exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20with%20Osteoarthritis.pdf [Accessed 24 Oct. 14AD].
