Exercise and Osteoarthritis: Moving Without Making It Worse
If you’ve been diagnosed with osteoarthritis, you’ve probably wondered whether exercise will actually help or quietly make things worse. It’s a common fear, and one that often causes people to stop moving altogether.
In reality, the right type of exercise is one of the most effective ways to manage osteoarthritis, reduce pain, and stay active for longer. The key is understanding how to move safely and knowing when professional guidance is needed.
At Medphys Rehabilitation, we regularly help people in Concord manage osteoarthritis through safe, evidence-based exercise programs that focus on long-term joint health and confidence with movement.
Understanding Osteoarthritis and Movement
Osteoarthritis (OA) is a degenerative joint condition where the cartilage that cushions your joints gradually breaks down. It commonly affects the knees, hips, spine, shoulders, and hands, leading to pain, stiffness, swelling, and reduced mobility.
Although osteoarthritis is more common as we age, it doesn’t mean your joints are fragile. Joints actually rely on movement to stay healthy, and avoiding activity often leads to increased stiffness and discomfort over time.
Can Exercise Really Help Osteoarthritis?
Yes and the evidence is very reassuring.
Clinical studies show that structured, physiotherapist-guided exercise programs can reduce osteoarthritis pain by up to 30–40%, while also improving strength, mobility, and overall quality of life.
Exercise helps by:
- Strengthening muscles to help support joints
- Improvement of joint lubrication and circulation
- Reduced inflammation and stiffness
- Increased confidence from daily movement
This is why exercise therapy is now considered a first-line treatment for osteoarthritis rather than something to avoid.
Why Avoiding Movement Can Make Symptoms Worse
While resting during painful flare-ups is sometimes necessary, long-term inactivity can lead to:
- Increased joint stiffness
- Reduced muscle strength and joint stability
- Lower tolerance to everyday activities
- Gradually worsening pain
Many people searching for a Physiotherapist in Rozelle experience this cycle of pain and avoidance before learning that guided movement is often safer than complete rest.
The Best Types of Exercise for Osteoarthritis
1. Strength Training
Strengthening the muscles around affected joints helps absorb load and reduce stress on cartilage.
Examples include:
- Strengthening the quadriceps for knee osteoarthritis
- Strengthening the hips and glutes to help support the pelvis
- Exercises for stabilising the spine
These exercises are commonly prescribed by a Physio in Rhodes to help patients move with less pain and better joint control.
2. Low-Impact Cardiovascular Exercise
Low-impact cardio improves endurance and joint health without excessive strain.
Good options include:
- Walking
- Cycling
- Swimming or hydrotherapy
- Low-resistance gym machines
These activities keep joints moving while minimising flare-ups.
3. Mobility and Flexibility Exercises
Gentle mobility exercises help maintain range of motion and reduce stiffness, especially in the morning or after long periods of sitting.
4. Balance and Functional Training
Balance training improves coordination and reduces fall risk, particularly for older adults with lower limb osteoarthritis.
Exercises That May Need Modification
Not all exercises are suitable for everyone with osteoarthritis. Depending on the joint involved and symptom severity, some movements may need to be modified:
- High-impact jumping or running
- Deep squats or lunges
- Sudden twisting movements
- Heavy lifting without proper guidance
A physiotherapist can help adapt these movements so you remain active without aggravating your joints.
Why Physiotherapy Plays a Key Role in Osteoarthritis Care
Physiotherapy ensures your exercise program is:
- Tailored to your pain levels and goals
- Progressed safely over time
- Adjusted during flare-ups
- Focused on long-term joint health
For people comparing clinics such as Balmain Physiotherapy, choosing a provider that prioritises personalised care and education can make a significant difference to long-term outcomes.
When Should You See a Physiotherapist?
You should consider professional support if:
- Osteoarthritis pain limits daily activities
- Stiffness lasts longer than 30 minutes
- Exercise feels confusing or unsafe
- Pain keeps returning despite rest
Early physiotherapy intervention often leads to better symptom control and improved quality of life.
Frequently Asked Questions
1. Is exercise safe if I have osteoarthritis?
Yes. When guided correctly, exercise is one of the safest and most effective treatments for osteoarthritis.
2.How often should I exercise with osteoarthritis?
Most people benefit from exercising 3–5 times per week, depending on pain levels and recovery.
3. Do I need to stop doing exercise during an outbreak?
Not necessarily. It is more common for exercise to be modified, rather than being stopped completely.
4. Do physiotherapy treatments help to delay the need for surgery?
In most cases it is true. Enhancing strength, mobility and load tolerance could significantly decrease symptoms.
Start Moving With Confidence
Osteoarthritis doesn’t mean giving up on movement and it means moving smarter and with the right support.
If you’re based in Concord and looking for expert, evidence-based care, Medphys Rehabilitation is here to help you stay active and confident.
Call 0422 785 958 today to take the first step towards stronger, healthier joints.