Receiving a diagnosis of osteoarthritis can be concerning. Many people assume that arthritis means their joints are “wearing out” and that exercise will make things worse.
However, research consistently shows the opposite. Exercise is one of the most effective treatments available for osteoarthritis and is recommended as a first line treatment by clinical guidelines worldwide.
What is osteoarthritis?
Osteoarthritis is a condition that affects the whole joint. The cartilage may become thinner, the underlying bone can remodel and small bony growths may develop. While these changes can be seen on scans or x-rays, these findings do not always match a person’s symptoms. Some people with significant arthritis experience very little pain while others with minor changes can experience more discomfort. Importantly, osteoarthritis does not mean your joint is “bone on bone” or beyond help. Joints are living tissues that can adapt and respond positively to the right amount of exercise and movement.
Why exercise helps?
Many people worry that exercise will accelerate and speed up joint damage. Fortunately, research shows that appropriately prescribed exercise can:
- Reduce pain
- Improve joint mobility
- Increase muscle strength and support around the joint
- Improve confidence with movement
- Enhance quality of life
Strong muscles help absorb load and support the joint during everyday activities such as walking, climbing stairs and getting up from a chair. This can reduce stress on painful structures and improve overall function.
Exercise also has benefits beyond the joint itself. Regular physical activity can improve cardiovascular health, balance, sleep, energy levels and wellbeing.
Common myths about osteoarthritis
One of the biggest misconceptions around osteoarthritis is that pain always means further damage is occurring. Pain is influenced by many factors and does not always reflect what is happening within the joint.
Another common myth is that rest is the best treatment approach. While short periods of rest may be helpful during symptom flare-ups, avoiding activity altogether often leads to reduced strength, stiffness and worsening function over time. Staying active is one of the most effective ways to manage symptoms and maintain independence.
The evidence for exercise
One of the most well-known studies for osteoarthritis is the GLAD program (Good Life with osteoarthritis in Denmark). This education and exercise program has shown reductions in pain of between 26-33%, alongside improvements in physical function, strength and quality of life. Participants also report greater confidence in managing their symptoms and remaining active. These findings are consistent with many other studies that demonstrate that exercise is one of the safest and most effective treatments available for osteoarthritis.
What type of exercise is best?
While there is no single “perfect” exercise for osteoarthritis, strength training is one of the most important components of treatment. Stronger muscles help support the joint and absorb load which can reduce pain and improve function.
Other forms of exercise such as walking, cycling, swimming and mobility exercises can also be beneficial in conjunction with a resistance-based program.
Take home message
A diagnosis of osteoarthritis does not mean you need to accept ongoing pain or stop doing the activities you enjoy. For many people, the most important step is understanding that there are effective, evidence based treatment options available.
With the right guidance and a structured exercise program, it is often possible to improve symptoms, maintain independence and continue living an active lifestyle. If you are unsure where to start, speaking with a physiotherapist can help you develop a plan that is tailored to your goals and needs.
At JBS Physio, we offer individualised physiotherapy and supervised strength classes to help you build confidence, improve strength and manage your symptoms safely.
