EXERCISE ESSENTIALS FOR OSTEOARTHRITIS.
Osteoarthritis can happen in any joint.
What is Osteoarthritis ?
Osteoarthritis (OA) is a common condition that affects millions of people worldwide, causing joint pain, stiffness, and reduced mobility. It can make everyday activities, like walking, climbing stairs, or even standing up more challenging. While OA is a degenerative condition, that doesn’t mean you have to stop moving. In fact, the right kind of exercise is one of the most effective ways to manage pain, improve joint function, and maintain independence.
At JY Exercise Physiology, I specialise in helping people with osteoarthritis stay active, strong, and mobile through safe and structured movement. Many people get concerned with exercise that will make their pain worse, but research shows that targeted exercises can actually reduce pain, strengthen joints, and improve overall quality of life.
Whether you’re struggling with knee, hip, shoulder, or spine osteoarthritis, I can design a personalised program that supports your body’s needs while ensuring your joints stay protected.
I will go through the best types of exercises for osteoarthritis, explain how movement can relieve pain, and show you why working with an Exercise Physiologist can help you achieve long-term joint health, strength, and confidence.
Why Exercise is Essential for Osteoarthritis
Many people with osteoarthritis avoid exercise due to fear of worsening pain. However, research shows that staying active is key to managing symptoms and preventing further joint deterioration. Here’s how exercise helps:
Reduces joint pain by strengthening the muscles that support affected joints.
Improves flexibility and mobility, making daily movements easier.
Enhances joint stability to prevent further damage.
Boosts circulation to promote healing and reduce inflammation.
Supports weight management, easing pressure on weight-bearing joints (knees, hips, spine).
Enhances mental well-being, helping reduce stress, anxiety, and fatigue.
The key is choosing the right type of exercise and progressing at a safe, sustainable pace. At JY Exercise Physiology, I ensure every movement is tailored to your needs, helping you build strength without overloading your joints.
For more information about Osteoarthritis, click here.
The most common and affect joint for osteoarthritis is the knee.
Best Types of Exercise for Osteoarthritis
1. Strength Training
Strength training builds muscle support around affected joints, reducing strain and improving overall stability.
Effective Strength Exercises for OA:
Leg Press or Bodyweight Squats (for knee and hip osteoarthritis)
Seated Knee Extensions (for quadriceps strengthening without excessive knee stress)
Resistance Band Shoulder Press (for shoulder osteoarthritis)
Wall Push-Ups (for upper body strength without wrist strain)
Seated Calf Raises (for ankle and knee support)
Tip: Start with light resistance, focus on controlled movements, and gradually increase intensity.
2. Low-Impact Cardiovascular Exercise
Low-impact aerobic activity improves joint mobility, heart health, and endurance without placing excess strain on painful joints.
Best Cardio Exercises for OA:
Walking (on soft surfaces): A gentle way to stay active without jarring impacts.
Cycling (stationary or outdoor): Strengthens leg muscles while reducing joint stress.
Swimming or Water Based Exercise: Water buoyancy reduces pressure on joints, making movement easier.
Elliptical Training: Provides smooth movement without excessive impact on knees and hips.
Tip: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week in short, manageable sessions.
3. Flexibility and Mobility Training
Improving flexibility can help reduce stiffness, improve posture, and prevent injuries.
Top Flexibility Exercises for OA:
Hamstring and Quadriceps Stretches (for knee and hip mobility)
Seated Spinal Twist (to improve lower back movement)
Gentle Shoulder Rolls and Arm Circles (for shoulder relief)
Ankle Circles (to maintain foot and ankle flexibility)
Tip: Incorporate stretching into your daily routine and hold each stretch for 15-30 seconds.
4. Balance and Stability Training
Many people with osteoarthritis experience reduced stability, increasing their risk of falls. Balance exercises help improve coordination and strengthen key stabilizing muscles.
Effective Balance Exercises for OA:
Single-Leg Stand (use a chair or wall for support if needed)
Heel-to-Toe Walk (helps with coordination and lower body control)
Tai Chi or Yoga (gentle, joint-friendly movement that also promotes relaxation)
Tip: Start with simple balance drills and progress gradually as confidence improves.
Key Principles for Exercising with Osteoarthritis
Exercise is a cornerstone of osteoarthritis management, offering numerous benefits for joint health, pain management, and overall well-being. By incorporating regular physical activity into your routine, you can effectively manage symptoms, maintain joint function, and improve your quality of life despite the challenges posed by osteoarthritis. To make the most of your workouts while protecting your joints, follow these essential guidelines:
1. Start Slow and Progress Gradually
Your body needs time to adjust to new movements. Increase intensity and duration step by step.
2. Listen to Your Body
Mild discomfort is normal, but sharp or persistent pain is a warning sign. Modify exercises or take breaks as needed.
3. Warm Up and Cool Down
Prepare your joints with gentle dynamic movements before exercise and finish with light stretching to prevent stiffness.
4. Focus on Proper Form
Using correct technique reduces joint strain and prevents injuries. If you're unsure about an exercise, seek guidance from an Exercise Physiologist.
5. Use Joint-Friendly Equipment
Opt for resistance bands, cushioned mats, or pool exercises to minimise impact on sensitive joints.
6. Modify When Needed
If an exercise feels uncomfortable, modify it to suit your ability. An Exercise Physiologist in Upper Mount Gravatt can help you find suitable alternatives.
How JY Exercise Physiology Can Help
At JY Exercise Physiology, I understand that managing osteoarthritis requires a personalised and sustainable approach. Our goal is to help you stay active, reduce pain, and regain confidence in movement.
Relieve pain and stiffness with safe, targeted exercises.
Improve joint mobility to make daily tasks easier and more comfortable.
Strengthen muscles to support and protect your joints.
Manage weight effectively, reducing stress on weight-bearing joints.
Receive expert guidance to ensure safe, effective workouts tailored to your needs.
I design personalised exercise plans based on proven research to help you stay active and pain-free. Whether you're managing arthritis, recovering from an injury, or simply wanting to move with ease as you age, we’ll guide you through safe, effective exercises tailored to your needs.
Start feeling stronger and more confident in your movement. Book a consultation with JY Exercise Physiology in Upper Mount Gravatt today and take the first step toward healthier joints !
Take the Next Step Towards Better Joint Health
Don’t let osteoarthritis hold you back from living an active and fulfilling life. With the right exercise approach, you can improve mobility, reduce pain, and stay independent for longer.
If you're looking for expert guidance, JY Exercise Physiology in Upper Mount Gravatt is here to help. I am dedicated to creating safe, effective, exercise programs that align with your goals and abilities.
Located in Upper Mount Gravatt.
Call +61 421 967 711
