Osteoarthritis: Movement is Medicine
It may seem counterintuitive, but the right kind of movement is one of the most effective ways to manage osteoarthritis, helping reduce pain and stiffness while keeping your joints strong and mobile.
Understanding osteoarthritis
Osteoarthritis (OA) is the most common form of arthritis. It occurs when the cartilage that cushions the ends of the bones gradually changes over time. Cartilage helps joints move smoothly and absorb forces during daily activities. As osteoarthritis develops, changes can also occur in the surrounding bone, muscles, ligaments, and joint lining. Common areas affected include the knees, hips, spine, and shoulders.
Common symptoms
- Joint pain or aching
- Morning stiffness (typically lasting less than 30 minutes)
- Stiffness after periods of inactivity
- Swelling around the joint
- Reduced range of motion
Why movement is medicine
It may seem counterintuitive, but avoiding movement often leads to increased pain and stiffness. Regular physical activity can help reduce pain, improve blood flow to the joint, strengthen the muscles surrounding the joint, decrease stiffness, and improve balance and stability. Exercise can also enhance sleep quality, increase energy levels, support mental health, and aid in weight management.
Types of exercise that help
- Aerobic exercise: walking, swimming, cycling, dancing
- Strength training: mini squat, sit-to-stand, bridge, resistance band exercises
- Mobility & flexibility: gentle stretching, yoga, Tai Chi
- Balance training: single-leg standing, tandem stance, heel-to-toe walking
Aim for around 150 minutes of moderate-intensity activity per week, and try to include strength and balance training 2-3 times per week.
Finding the right amount of activity
A common misconception is that pain means damage. While it is important to listen to your body, some discomfort during activity is often normal and safe. Use the traffic-light system to help decide whether an activity is appropriate for your body:
Green light
- Mild discomfort during exercise (0-3/10 pain)
- Symptoms return to baseline within 24 hours
- Continue with the activity
Yellow light
- Moderate discomfort (4-5/10 pain)
- Symptoms settle within 24-48 hours
- Modify the activity, decrease the load or number of repetitions
Red light
- Severe pain (6+/10) or significant swelling
- Symptoms worsen and stay elevated beyond 48 hours
- Pause the activity and consult your healthcare provider if needed
Other strategies for managing osteoarthritis
- Maintain a healthy body weight: even small reductions can significantly decrease stress on weight-bearing joints such as the knees and hips.
- Pace yourself: alternate periods of activity with rest to avoid symptom flare-ups.
- Prioritize sleep: poor sleep can increase pain sensitivity and fatigue.
- Manage stress: stress can amplify pain, mindfulness, breathing exercises, and relaxation techniques may help.
- Stay consistent: small amounts of movement performed regularly are often more effective than occasional intense sessions.
Want care tailored to you?
Connect with one of our mobile physiotherapists or kinesiologists for an assessment and a plan built around your body and goals.