Exercise and Osteoarthritis: Are You Wearing Out Your Joints?

Exercise and Osteoarthritis: Are You Wearing Out Your Joints?

One of the most common concerns for people with osteoarthritis (OA) is that exercise, and in particular weight-bearing or strength training, might actually make their joints and pain worse.

The good news? Research consistently shows the opposite!

OA is the most common type of arthritis, with hips, knees, hands and feet being the most affected areas. It is a condition that affects the whole joint, including the muscles, bones, cartilage and ligaments. Over time, degenerative “wear and tear” changes occur where the protective cartilage cushioning the ends of bones gradually breaks down, leading to symptoms of persistent pain and joint stiffness.

Cartilage is a dynamic tissue that responds to load. Appropriate, controlled exercise helps stimulate joint health and improves the ability of surrounding muscles to support and protect the joint. Strength training is particularly important. By improving muscle strength around the joint (for example, the quadriceps in knee OA), we can reduce the load placed directly on the joint itself. This often leads to meaningful reductions in pain and improvements in function.

Overall, exercise can help to:

• Reduce pain

• Increase muscle strength to support and stabilise affected joints

• Improve joint movement and flexibility

• Lose weight or maintain a healthy weight to reduce load on sore joints

• Prevent de-conditioning (loss of fitness and muscle wasting)

• Improve ability to do daily tasks

• Improve wellbeing, sleep and mood.

  
  

This is where an Exercise Physiologist can help. Through subjective and objective assessment we will evaluate your OA, identify any other health conditions that may need consideration and collaborate with you to decide on a plan for becoming more active and to better manage your OA.

We design individualized exercise interventions that are tailored to your current capacity and gradually build strength and tolerance over time. This might include a combination of resistance training, low-impact aerobic exercise (such as cycling), aquatic (water exercise), mind-body exercise (yoga or pilates), and functional movements that support daily activities.

You may experience some discomfort in the affected joint during exercise and this is normal, but does not mean you are causing damage. When beginning a new physical activity program take it slow and progress gradually, as exercise can relieve OA symptoms of the knee and hip just as well as pain medications, but is safer. Learning the difference between “acceptable” pain and harmful pain is a key part of managing OA successfully.

If you’ve been avoiding exercise due to fear of making your osteoarthritis worse, it may be time to rethink your approach. With the right guidance, exercise can be one of the most effective tools for managing osteoarthritis.

If this sounds like you, or you feel it relates to your current situation, getting the right support can make a significant difference. Feel free to get in touch with our Armstrong Creek clinic or book online for an initial consultation to discuss how an individualised exercise program can help you!

References

• Fransen, M., et al. (2015). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews.

• Bennell, K. L., & Hinman, R. S. (2011). A review of the clinical evidence for exercise in osteoarthritis. Osteoarthritis and Cartilage, 19(1), 4–9.

• Hunter, D. J., & Bierma-Zeinstra, S. (2019). Osteoarthritis. The Lancet, 393(10182), 1745–1759.

• Østerås et al (2017) Exercise for hand osteoarthritis. Cochrane Database of Systematic Reviews, Issue 1. Art. No.: CD010388.

• Quicke et al (2015). Is long-term physical activity safe for older adults with knee pain? A systematic review. Osteoarthritis & Cartilage

• Fransen et al. (2014) Exercise for osteoarthritis of the hip. Cochrane Database of Systematic Reviews, Issue 4. Art. No.:CD007912.

• Rausch Osthoff et al (2018) 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis. Ann Rheum Dis 77:1251-60.