Osteoarthritis causes pain, stiffness and swelling in your joints -- symptoms that are hardly likely to make you eager to exercise. However, moderate exercise can relieve pain and improve joint function, according to the American Council on Exercise. Some exercises are off limits, so work with your doctor and a physical therapist to create the safest, most effective exercise routine.
Harmful Exercises and Activities
Aerobic activities such as running, jogging, high-impact aerobics, basketball, tennis and soccer boost your cardiovascular fitness, but they make osteoarthritis, or OA, symptoms worse. Contact sports such as football, rugby, wrestling or martial arts are also high-risk activities when you have OA, according to DrMirkin.com.
Effects
High-impact exercises jar your weight-bearing joints and increase the amount of weight they have to bear. They may also break down cartilage more quickly when you have knee or hip OA, according to a report from U.S News & World Report in collaboration with Johns Hopkins Medicine.
Better Options
Your doctor will likely recommend three main forms of exercise to cope with osteoarthritis symptoms. Range-of-motion exercises, such as stretching, increase flexibility and reduce pain and stiffness. Weight-training exercises, including lifting weights and resistance training, strengthen the muscles around your affected joints. Low-impact aerobic activities such as walking, cycling and swimming keep your heart healthy, improve muscle tone and reduce pain and stiffness, according to the American Council on Exercise.
Warning Signs
When you start exercising with osteoarthritis, your joints may initially feel worse than usual, but this is temporary, according to the Arthritis Society. Also, you may be exercising too much if your muscle and joints ache for more than two hours after exercise, your joints become more swollen or stiff or you feel extreme fatigue. If you feel ill, stop your activity and seek medical attention.
Assistive Devices
Products such as braces and special shoes give your joints and muscles support and protection when you're exercising or playing sports. Get more advice from your doctor or physical therapist.
References
- American Council on Exercise: Exercise and Arthritis
- U.S. News & World Report: Managing Arthritis
- Johns Hopkins Arthritis Center: Role of exercise in the Management of Arthritis
- Arthritis Society: Basic Exercise Guidelines
- DrMirkin.com: Osteoarthritis: Treat with Exercise
- Arthritis Foundation: Self-Help Arthritis Devices
