Why exercise helps
Cartilage has no blood supply and is nourished by movement. On top of that, strong muscles around the joint spread loads better and stabilise it. Studies show that exercise reduces pain and improves mobility in knee and hip osteoarthritis.
What kind of exercise to do
- Strength: quads, glutes and hamstrings are the priority. Sit-to-stand squats, step-ups, glute bridges, knee extensions.
- Low-impact aerobic exercise: walking, exercise bike, cross-trainer, swimming or water exercise.
- Mobility: move the joint through its full range every day, without forcing it.
- Balance: lowers the risk of falls, which is higher when a joint hurts.
How to manage pain during exercise
Mild discomfort during exercise is acceptable. A useful guide:
- Up to 2 out of 10: go ahead.
- 2 to 5 out of 10: acceptable if you're no worse the next day.
- Above 5 out of 10, or worse the next day: reduce the load or range in your next session.
Many people find the pain of the first month improves as their muscles get stronger. Give it at least 8 to 12 weeks.
Practical tips
- Warm up well: morning stiffness improves after a few minutes of movement.
- Choose soft surfaces for walking.
- On a bike, adjust the saddle so your knee doesn't bend too much.
- If you're overweight, losing some weight greatly reduces the load on your knees and hips.
- Spread your exercise out: several short sessions may be easier to tolerate than one long one.
See your doctor if the joint suddenly swells, becomes red and hot, locks, or if the pain keeps getting worse despite exercise.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.