Arthritis can be a very painful and debilitating ailment. Regular gentle exercise can alleviate some of the symptoms of arthritis and improve joint mobility, function and muscle strength.

People with arthritis should choose their type of exercise modality carefully (e.g. Hydrotherapy rather than jogging) and be guided by a health professional such as an exercise physiologist in making this decision.

There are various forms of arthritis with osteoarthritis being the most common.  Normally the two adjacent bones of a joint are cushioned with a strong flexible tissue called cartilage. In osteoarthritis the cartilage deteriorates, causing pain and stiffness.


Cartilage doesn’t have its own blood supply and relies on the synovial fluid in the joint capsule to nourish it and remove any waste products. Exercise helps this process and as such improves some of the symptoms by:

• Improving joint nourishment
• Mobilizing the joint and improving flexibility/range of motion
• Build muscular strength, balance and coordination
• Improve posture and alignment
• Preventing or managing osteoporosis by maintaining bone density
• Helping to maintain a healthy body weight and improving general health and fitness.

Those suffering with arthritis should do some form of physical activity daily. Exercise modalities should include:

• Stretching and mobility exercises –  to maintain or improve the joint’s range of motion and flexibility around a joint.
• Strength exercises – such as weight-bearing and/or resistance exercise to build and maintain muscular strength which promotes joint stability and helps in the performance of daily tasks.
• Aerobic exercises – any form of exercise which uses large muscle groups in a rhythmical and continuous manner to improve cardiovascular fitness (e.g. Swimming).

Before undertaking any exercise program consult your doctor and then seek input from a qualified exercise physiologist.

General suggestions on safe exercising include:

• Speaking to your doctor if you have had a joint replaced to establish what you can do and should avoid.
• Don’t exercise if the joint is painful or inflamed. Mobilize such joints gently to promote circulation and increase joint range of motion.
• Start conservatively and increase the intensity and duration of exercise slowly and progressively over an extended period of time.
• Warm up and cool down prior to and after an exercise bout. Some gentle stretching is best.
• Train don’t strain. Don’t force a joint beyond a comfortable range of motion.
• If an activity causes or increases your pain beyond what is normal then stop this activity.
• Increase incidental activity in your lifestyle. Look for opportunities for move (e.g. Use the stairs rather than the elevator.).

If you have questions please contact us.