Arthritis and Exercise: How Moving Can Help Your Joints

Author: Mandi Dickie, PT, DPT

If you have arthritis, you might worry that exercising will worsen your joint pain. But here’s the good news: moving your body can actually help protect your joints and keep you feeling strong. Just check in with your healthcare provider before you start any new exercise program, especially if your arthritis is active.

Why is exercise important when you have arthritis?

Exercise helps keep your joints moving smoothly and the muscles around them strong. Strong muscles support and protect your joints, easing stress and preventing further damage. It also promotes healthy bone and cartilage, improves flexibility, and boosts your ability to handle daily activities with less pain and stiffness. When your joints aren’t swollen or inflamed, gentle, regular movement is one of the best things you can do. This becomes increasingly important as we age in order to maintain as much independence as possible; especially with commonly overlooked movements such as getting up and down from the ground, transferring into and out of vehicles, and even the crowd favorite: shoveling snow.

What happens if I don’t exercise?

Without exercise, joints tend to stiffen and become more painful. Muscles weaken and shrink, reducing their ability to support your joints. Bones may also become more brittle and prone to fractures. Exercise helps keep your joints flexible and your muscles strong, so you can maintain your independence and keep doing the things you love whether that be skiing, snowboarding, mountain biking, hiking, walking your furry friend, or interacting with your grandkids.

What kind of exercises should I do?

The right exercises depend on your type of arthritis, which joints are affected, and how severe it is. A healthcare provider or physical therapist can help tailor a program just for you. Generally, people with arthritis benefit from three types of exercises:

1. Range-of-motion exercises: These gentle stretches reduce stiffness and keep your joints flexible.

2. Strengthening exercises: Building muscle strength around your joints provides better support. Bonus points if you utilize weightlifting as per Wolff’s law: “Bones adapt to mechanical loads placed upon it.” In short, lifting with increased resistance leads to bone formation, making bones stronger.

3. Endurance exercises: Activities like walking, swimming, or cycling boost your heart health and energy levels.

If you’re just starting out or have pain, begin with gentle range-of-motion and strengthening exercises after getting your healthcare provider’s OK.

Mandi Dickie is a physical therapist at Barton Rehabilitation and Sports Medicine. Learn more about rehabilitation services, including physical therapy, at BartonHealth.org or by calling 530.539.6600.