Osteoarthritis (OA) is one of the most common joint conditions we see in clinic, especially in the knees, hips, and hands. It’s a condition where the cartilage in your joints gradually wears down, leading to pain, stiffness, and sometimes swelling. But here’s the good news: exercise isn’t just safe for OA—it’s one of the most effective ways to manage it.
Why Exercise Matters for Osteoarthritis
Many people with OA assume that moving their joints will make the pain worse, but research shows the opposite.
Exercise can:
● Reduce pain and stiffness: Gentle, regular movement helps lubricate the joint and maintain flexibility (1).
● Improve strength: Strong muscles around the joint take pressure off the cartilage (2).
● Increase mobility: Keeping joints moving maintains your range of motion.
● Support overall health: Exercise helps with weight management, cardiovascular fitness, and mental wellbeing.
In short, staying active is one of the best ways to manage OA symptoms and improve daily function.
Types of Exercise for Osteoarthritis
A physiotherapist will usually recommend a mix of different exercises to get the best results:
1.Strengthening Exercises:
○ Focus on muscles around the affected joint. For knee OA, this means quadriceps, hamstrings, and glutes (3).
○ Strong muscles act like shock absorbers, reducing stress on the joint.
2.Range of Motion & Flexibility Exercises:
○ Gentle stretching helps maintain joint mobility.
○ Yoga or Pilates can be particularly effective for improving flexibility without overloading joints (4).
3.Low-Impact Aerobic Exercise:
○ Walking, cycling, swimming, or using an elliptical machine.
○ These activities strengthen muscles and improve cardiovascular health without putting excessive strain on the joint (5).
4.Balance & Functional Training:
○ Exercises that improve stability reduce the risk of falls and help with daily activities like climbing stairs or getting out of a chair (6).
Tips for Exercising with Osteoarthritis
● Start Slowly: Begin with short, gentle sessions and gradually increase intensity.
● Listen to Your Body: Mild discomfort is normal, but sharp or worsening pain means you should stop and seek advice.
● Consistency is Key: Regular movement is far more effective than occasional bursts of intense exercise.
● Use Support When Needed: Walking aids, braces, or supportive footwear can help take pressure off affected joints.
● Combine with Physiotherapy: A physiotherapist can tailor an exercise plan to your specific joints and capabilities, ensuring safe progression.
Common Misconceptions
● “Exercise will wear out my joints faster” – Actually, movement stimulates cartilage health and strengthens surrounding muscles, which protect the joint (7).
● “I should rest when it hurts” – While rest is important during flare-ups, complete inactivity can make stiffness worse. Targeted, gentle movement is usually better.
Final Thoughts
Osteoarthritis doesn’t mean you have to give up your favourite activities. With the right guidance, exercise can reduce pain, improve mobility, and help you stay independent and active. The key is to move regularly, strengthen the muscles around the joint, and use a structured plan that suits your lifestyle.
If you’ve been living with joint pain or stiffness, a physiotherapist can create a personalised program that keeps you moving safely and effectively. Don’t let OA slow you down—your joints will thank you!
Our Barnet, Cockfosters & Enfield Physio’s have tons of experience and are specialists in treating all types of Osteoarthritis. Have confidence that our specialist Physiotherapists will closely assess, diagnose & treat you in the correct & evidence-based way for all injuries. You can book an appointment here.
Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).
References
- Fransen, Marlene, et al. “Exercise for osteoarthritis of the knee: a Cochrane systematic review.” British journal of sports medicine 49.24 (2015): 1554-1557.
- Lim, Jaehyun, Ahyoung Choi, and Byeonggeun Kim. “The effects of resistance training on pain, strength, and function in osteoarthritis: systematic review and meta-analysis.” Journal of personalized medicine 14.12 (2024): 1130.
- Mao, Yichen, et al. “Efficacy of home-based exercise in the treatment of pain and disability at the hip and knee in patients with osteoarthritis: a systematic review and meta-analysis.” BMC Musculoskeletal Disorders 25.1 (2024): 499.
- Saleem, Nadia, et al. “Effect of Pilates based exercises on symptomatic knee osteoarthritis: A Randomized Controlled Trial.” J Pak Med Assoc 72.01 (2022): 8-12.
- Raposo, Filipe, Marta Ramos, and Ana Lúcia Cruz. “Effects of exercise on knee osteoarthritis: A systematic review.” Musculoskeletal care 19.4 (2021): 399-435.
- Prabhakar, Ashish John, et al. “Effectiveness of balance training on pain and functional outcomes in knee osteoarthritis: A systematic review and meta-analysis.” F1000Research 11 (2023): 598
- O’Brien, Daniel W., et al. “Time to bust common osteoarthritis myths.” New Zealand Journal of Physiotherapy 47.1 (2019).
