The old slogan, “Move it or lose it,” applies especially to people with osteoarthritis.
“Just like for anyone else, physical activity is important for overall health,” says Steffany Haaz, PhD, a health behaviorist at the Johns Hopkins Arthritis Center. “But it’s even more important for people with arthritis, because there’s disability associated with the condition, both the disability associated with the disease and the disability that happens when a joint doesn’t get exercised. First, you move less because it’s painful, then you start to lose the ability to move. It can become a vicious cycle.”
While there's no cure for osteoarthritis, you can still do much to relieve pain and stay active. Your osteoarthritis treatment will depend on several factors, including the severity of your pain -- and how much it affects your everyday activities.
Osteoarthritis often progresses slowly, with periods when there's little or no change. If you have mild-to-moderate osteoarthritis, you can probably control your symptoms with nonprescription pain relievers. When those don't work, your doctor will...
Years ago, arthritis was treated with rest and immobilization. Scientists have since learned that locking up the joints actually makes them worse.
“There’s a huge body of literature demonstrating that keeping the hips and knees moving, and the muscles around the joints strong, contributes greatly to protecting the joints and staving off additional damage caused by arthritis,” says Linda Arslanian, DPT, MS, director of rehabilitation services at the Brigham and Women’s Hospital in Boston.
Of course, it’s not as simple as hopping on the treadmill or hitting the weight room. A healthy 30-year-old might be able to exercise however he pleases, but people with knee and hip osteoarthritis have limitations. Which exercises can you do to make the most of your mobility without increasing pain or risking injury?
“That’s the trick,” says Arslanian. “Some exercises actually can make knee and hip arthritis worse. Those are the ones that create a huge amount of impact loading on the joints -- the ones we call ‘high impact’ activities,” she says.
Any activity where, at any time, you have both feet off the ground at once, however briefly
Fortunately, that leaves a lot of activities that are OK for people with knee and hip osteoarthritis and that can help keep you mobile. There are three key areas you need to focus on: weight-bearing cardiovascular activity, to keep your bones strong and your heart healthy; muscle strengthening activity, to relieve strain on the joints; and flexibility and range of motion, to help prevent falls and keep your joints mobile.