Exercise is an excellent therapy for most people with OA. Exercise increases your endurance, muscle strength, and range of motion, and decreases your joint pain. Additionally, it lowers your weight and decreases your risk for high blood pressure, diabetes, and heart disease.
The benefits of exercise in OA are especially evident with low-impact, weight-bearing exercises such as walking, biking, swimming, or water aerobics. Exercise equipment such as a treadmill, elliptical glider, or stationary bike can be helpful in this regard as well.
The benefits of exercise in osteoarthritis are especially evident with low-impact, weight-bearing exercises such as walking, biking, swimming, or water aerobics.
Before beginning any exercise program, you should consult with your doctor. He or she will advise you on the risks associated with the exercise. Your doctor should not only discuss the risks and benefits to your joints, but also include information about other risks associated with exercise, such as those associated with falls or heart attacks.
It makes good sense to start every exercise session with some slow stretching exercises to warm up. A regimen of low-impact exercise that emphasizes increased range of motion is ideal. For example, tai chi or an active range of motion and relaxation program such as “range of motion dance” can help relieve stiffness and improve function.
Water exercise is also helpful, especially for people with more advanced arthritis of the hip or knee who would not be able to tolerate conventional exercising in a gym. High-impact exercises such as basketball or volleyball are not a good idea if you have arthritis of the spine, hips, knees, ankles, or feet. The Arthritis Foundation offers exercise classes designed for people with arthritis called PACE (People with Arthritis Can Exercise); contact your local chapter to find out more about these classes.
Mild muscle aches or stiffness after starting an exercise program is normal. If you experience one of these problems, rest for a few days and then try resuming the exercise program at a lower intensity and for a shorter length of time. Over time, you should be able to gradually increase the length of time and the intensity of your exercise program. If exercising leads to severe joint pain, joint swelling, or redness, then you should modify your exercise program. If you are having difficulty finding the right exercise program for use at home or the gym, consult a physical therapist. He or she can help create the most appropriate exercise program for you.