Exercising with Arthritis

27 million Americans are affected by osteoarthritis (OA), making it the most common joint disorder in the U.S., with the knee, hips, and spine being the most commonly affected joints. Symptoms of OA include joint pain, morning stiffness, joint instability, buckling of the knee joint, and loss of function in the affected joint.

The good news, however, is that it is perfectly safe, and actually beneficial for those with OA to exercise regularly. Most people suffering from OA can participate in both aerobic and strength training and the improvements gained in muscle strength and proprioception may reduce the progression of knee and hip OA.

Walking, low-impact aerobics, stationary cycling, and aquatic exercise have all been found to be safe and effective. Benefits include reduced pain and joint swelling, improved physical function, joint mobility, muscle strength, and overall health, maintenance and improvement in aerobic capacity and endurance, and even a decrease in depression and anxiety symptoms.

As an ACE Certified Personal Trainer and Senior Fitness Specialist, I can work with you to design a fitness program that will be safe, effective, and enjoyable. 

Arthritis Exercise Principles

o   Move joints daily

o   Move inflamed joints gently through their ranges of motion

o   Begin all exercise with a warm-up of slow exercises to minimize joint stress

o   Take a warm shower just prior to exercise to help make exercise more comfortable, as heat relaxes joints and muscles and helps to relieve pain.

o   Perform exercises with a slow, steady rhythm without bouncing. Allow muscles time to relax between repetitions.

o   Attempt to achieve full range of motion to the point of a mild discomfort but not pain. While these exercises may not improve range of motion, they can help prevent further restriction.

o   Breathe in a normal, deep, rhythmic pattern and avoid breath holding.

o   Choose exercises that minimize stress on the joints. High-resistance exercises should be done only under the supervision of a physical therapist.

o   Listen to your body and move at your own pace. If an exercise hurts, stop. If you feel tired, rest. Discontinue exercise if you experience chest pain, shortness of breath, dizziness, or nausea.

o    Encourage the support of family and friends to optimize adherence.

Adapted from Arthritis Foundation (2009). Arthritis Foundation Exercise Program Instructor’s Manual.