WHAT IT IS
In a healthy joint, cartilage covers the surfaces, absorbs shock and lets the joint move smoothly. In arthritis that cartilage breaks down, leaving bone unprotected and the joint stiff and sore. Hips, knees, big toes, spine and hands are most often affected.
HOW EXERCISE HELPS
Regular exercise reduces pain, keeps the muscles around the joint strong, reduces stiffness, prevents function sliding and improves quality of life. It can relieve symptoms as well as pain medication and anti-inflammatories do, with fewer side effects.
THINGS TO REMEMBER
- During a flare, skip hard work but still move the joint gently through its full range
- Warm up longer and easier to keep pain down
- Build how long you train before how hard you train
- Mild soreness in the joint is normal and does not mean damage — significant pain or swelling means the program needs changing
- Do not force past a restricted range; the range improves gradually
WHAT WORKS
- 4 to 5 sessions a week, at least 30 minutes
- Strength work for thigh, hip and calf muscles, using weights, bands or bodyweight — start at 2–5 reps guided by pain, build toward 10–12
- Aerobic work such as walking, cycling, rowing or a seated stepper rather than high-impact jogging
- An activity you actually enjoy and can fit into normal life
SOURCE AND CREDIT
This page is our plain-English summary of a guide produced by Exercise Right. Published by Exercise Right, an initiative of Exercise & Sports Science Australia (ESSA). All credit for the original material belongs to them. We link to their file rather than hosting a copy, so you always get the current version.
These summaries are general education, not medical advice. Talk to your doctor or an Accredited Exercise Physiologist about your own body and conditions.