Understanding Osteoarthritis and How Exercise Can Help
If you've been told you have osteoarthritis, or you've started noticing aching, stiff or painful joints, you might be wondering whether exercise is still a good idea.
For many people, the first instinct is to rest the joint and avoid movement altogether. While this may feel helpful during a particularly painful flare-up, avoiding movement for long periods can actually make joints feel stiffer, muscles weaker and everyday activities more difficult.
Osteoarthritis shouldn’t prevent you from doing the things you enjoy.
In fact, appropriate exercise is one of the most effective ways to help manage osteoarthritis, reduce pain and improve your ability to move confidently.
The key is finding the right type and amount of movement for your body.
What Is Osteoarthritis?
Osteoarthritis is the most common form of arthritis.
It affects the whole joint, including the cartilage, bone, ligaments and surrounding muscles.
Healthy joints are covered with smooth cartilage that allows bones to move comfortably against one another. As osteoarthritis develops, these joint structures gradually change over time. This can lead to pain, stiffness and reduced movement.
Osteoarthritis most commonly affects the knees and hips.
Although it's more common as we get older, osteoarthritis isn't simply "wear and tear."
Many factors contribute to its development, including previous injuries, genetics, muscle weakness, joint loading and overall health.
Common Symptoms
Symptoms vary from person to person.
Some people experience only mild discomfort, while others notice more persistent symptoms.
Common signs include:
- Joint pain during or after activity
- Morning stiffness that usually improves with movement
- Reduced flexibility
- Difficulty getting up from chairs
- Pain when climbing stairs
- Swollen or tender joints
- A feeling that the joint isn't moving as freely as it once did
Symptoms often fluctuate, with some days feeling much better than others.
Should You Rest or Keep Moving?
One of the biggest myths about osteoarthritis is that painful joints should be rested as much as possible.
While short periods of rest may help during a flare-up, too much rest can reduce muscle strength, increase stiffness and make everyday activities more challenging.
Movement helps nourish the joint, strengthen the muscles that support it and maintain flexibility.
Think of your joints like a door hinge.
If the hinge isn't used for a long time, it often becomes stiff and harder to move.
Gentle, regular movement helps keep the hinge working smoothly.
The same principle applies to our joints.
Why Exercise Is One of the Best Treatments
Exercise is recommended internationally as one of the first-line treatments for osteoarthritis.
It can help:
- Reduce joint pain.
- Improve strength.
- Increase flexibility.
- Support balance.
- Improve walking and mobility.
- Reduce stiffness.
- Increase confidence with movement.
- Improve overall quality of life.
Importantly, exercise doesn't have to be intense.
Many people benefit from small, consistent amounts of movement that fit comfortably into their daily routine.
The Importance of Strong Muscles
Our muscles act like a support system for our joints.
Strong muscles around the knees, hips and ankles help absorb force during everyday activities such as walking, climbing stairs and standing from a chair.
When these muscles become weaker, more load is placed on the joint itself.
Improving muscle strength doesn't change the arthritis, but it can help the joint cope with everyday activities more comfortably.
That's why strengthening exercises are one of the most effective ways to support people living with osteoarthritis.
What Type of Exercise Is Best?
There isn't one perfect exercise for everyone.
The best program is one that suits your goals, symptoms and current ability.
A balanced exercise program may include:
Strength Training
Strengthening the muscles around painful joints helps improve support and everyday function.
Walking
Walking is a simple, accessible way to improve fitness, joint mobility and overall health.
Balance Exercises
Improving balance helps build confidence and reduce the risk of falls, particularly if arthritis has affected your mobility.
Gentle Mobility Exercises
Regular movement helps reduce stiffness and maintain joint flexibility.
The most important thing is finding activities you enjoy and can continue over time.
How an Exercise Physiologist Can Help
Starting exercise can feel overwhelming, particularly if you've been living with pain for a long time.
An Exercise Physiologist can assess your strength, mobility, balance and everyday function before designing a personalised program tailored to your needs.
Your exercises can then be progressed gradually as your confidence and ability improve.
To book an appointment with Kita click here. To access our resource page on Osteoarthritis click here or visit the resources page.
