Exercising and arthritis
Yes, people with arthritis should exercise. Although exercise should be just one part of your treatment plan, studies have shown that exercise reduces joint pain and stiffness and increases flexibility, strength and endurance. It can also help you control your weight, which can reduce the risk of further wear and tear on your joints.
What kind of exercise should I do?
Three main types of exercise are recommended as being suitable for people with arthritis.
- Exercises that will help keep your joints moving.
- Exercises that will keep and improve muscle strength.
- Exercises that will maintain your general health and fitness.
How do I start?
If you have arthritis, discuss exercise options with your doctor, rheumatologist or physiotherapist. There are different types of arthritis and what is helpful for one type may be a hindrance for another. Your doctor should be able to tell you what sport or exercises you can do, and what you can’t. Also, if your joints have flared up and are swollen and inflamed it may be helpful to rest if exercise is going to make the inflammation worse.
You may be referred to a physiotherapist who has experience with people who have arthritis. A special exercise programme can then be designed for you including information on pain relief, the mechanics of lifting and protection of your joints.
Tai chi and hydrotherapy (warm water exercise) are 2 types of exercise that are suitable for people with arthritis. These types of exercise can help improve muscle strength, flexibility and aerobic fitness, as well as ease stiff joints and relax sore muscles.
How much pain is too much?
Two hours seems to be the agreed ‘pain limit’. If pain caused by your exercise lasts longer than that, it’s too much. If you notice any of the following, check with your doctor or therapist to modify your programme.
- After exercising, the pain lasts longer than one to 2 hours.
- Increased joint swelling.
- Unusual or persistent fatigue.
- Increased feeling of weakness.
- Decreased range of motion (flexibility).
Joint movement exercises involve bending and straightening the joint as far as it goes without any pain. They will improve your flexibility and should be done at least every 2 days, although they can be done every day.
Muscle strengthening exercises are usually done by lifting weights. If your muscles are strong they will support your joints better than if they are weak. These exercises can be done daily and should be done at least every 2 days.
Exercises for general health and fitness involve improving your cardiovascular fitness: cycling, swimming, low-impact aerobic dancing or walking are good options. They will help you to keep your weight stable and to sleep better and should generally help your well-being.
Specialised balance training exercises can also help by improving balance and reducing falls in people with arthritis affecting the lower limbs.
Research into exercise and arthritis
The Cochrane Collaboration is an international organisation aimed at helping people make well-informed decisions about healthcare by undertaking scientific reviews of evidence for certain treatments. One Cochrane review has found that in people with osteoarthritis of the knee, land-based therapeutic exercise reduced knee pain and improved physical function, at least in the short term. Another Cochrane review found that aquatic exercise appears to have short-term beneficial effects for people with osteoarthritis of the hip and/or knee.
Another review has found that tai chi, an ancient Chinese form of exercise, can help improve the range of motion of the ankle, hip and knee in people with rheumatoid arthritis.
Warning
Whatever activity you choose, always start off gently and remember that regular exercise is better than overdoing it every once in a while. Always warm up and gently stretch before exercising, and try to find the most beneficial level at which you can exercise without causing pain.
Last Reviewed: 17 August 2009
- 1. Fransen M, McConnell S. Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews 2008, Issue 3. Art. No.: CD004376. DOI: 10.1002/14651858.CD004376.pub2. http://www.cochrane.org/reviews/en/ab004376.html (accessed 2009, Oct 12)
2. Bartels EM, Lund H, Hagen KB, Dagfinrud H, Christensen R, Danneskiold-Samsoe B. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews 2007, Issue 4. Art. No.: CD005523. DOI: 10.1002/14651858.CD005523.pub2. http://www.cochrane.org/reviews/en/ab005523.html (accessed 2009, Oct 12)
3. Han A, Judd M, Welch V, Wu T, Tugwell P, Wells GA. Tai chi for treating rheumatoid arthritis. Cochrane Database of Systematic Reviews 2004, Issue 3. Art. No.: CD004849. DOI: 10.1002/14651858.CD004849. http://www.cochrane.org/reviews/en/ab004849.html (accessed 2009, Oct 12)
4. Arthritis Australia [website]. Arthritis information sheet: Physical activity, reviewed Dec 2008. hhttp://www.arthritisaustralia.com.au/images/stories/documents/info_sheets/english/colour/Physical%20activity.pdf (accessed 2009, Oct 12)
