OSTEOARTHRITIS AND EXERCISE: your guide to reducing pain and building strength!
Nov 07, 2022
Exercise, the "magic pill" to treating osteoarthritis!
I know, it may sound counterintuitive to move when you're in pain, but the experts agree and the research demonstrates that exercise should be the one thing someone does every single day to combat the symptoms and progression of osteoarthritis (OA).
Osteoarthritis is among the leading causes of global disability, with the hip and knee being the most common. There is no cure for OA, but there are many things a person can do, such as a balanced exercise program, to slow its progression, reduce pain, improve function and to continue living a healthy and happy life!
In this article, we'll go over:
- What is osteoarthritis
- Why exercise is VITAL for people with OA
- Exercise Selection & Prescription: which activities to focus on
- How MOVEHAPPY can help
What is Osteoarthritis
Osteoarthritis is the most common form of arthritis and is often referred to as "wear and tear" arthritis. OA occurs when the protective cartilage that cushions the ends of the bones wears down over time, causing joint pain, tenderness and swelling. Living with arthritis is a challenge, but it can be managed through a good exercise program, eating well, quality sleep and stress management.
healthdirect.gov.au/osteoarthritis
Why Exercise Is VITAL for People with OA
Ever hear of the phrase, 'motion is lotion'? Well this is because regular physical activity replenishes lubrication to the cartilage of the joint, ultimately reducing stiffness and pain. Strengthening the muscles surrounding the joints and taking a full-body approach also helps to take stress off of the joints, not only reducing discomfort but improving your ability to do everyday activities and the hobbies you enjoy.
Exercise also:
- Improves flexibility and mobility
- Increases bone density
- Improves lung and heart function
- Increases stamina
- Improves mood and self-confidence
- Improves sleep quality
- Gives you more energy throughout the day
When we're feeling stiff and in pain, the thought of walking around the block or doing an exercise class might seem overwhelming or like the last thing you want to do. But just remember, you don't need to run a marathon or lift as heavy as an Olympic competitor to reduce arthritis symptoms. Even gentle and light exercise can ease your pain. The key is to focus on consistency and not the intensity of the workout.
"We Have a Solution: It's Not a Tablet, Injection, or Surgery"
Stated in a research article from the Journal of Orthopaedic & Sports Physical Therapy, "exercise therapy is a safe and effective solution for managing both OA and a range of other chronic conditions that does not require potentially harmful and costly pharmacotherapy, injections, or surgery. Substantial evidence supports the effects of exercise therapy in the treatment of at least 26 chronic conditions, including hip and knee OA."
OA and Exercise Selection - the activities you should be doing
Similar to taking a pain reliever, the 'dose' of your exercise is crucial in order for it to be effective and to ensure optimal effects on symptoms, slow its progression and improve function. As Dr.Zikria's stated, a doctor who focuses on young patients with OA and cartilage injuries, "exercise is good, but exercise intelligently.”
While rest is important, especially during a flare up, a lack of physical activity is associated with muscle weakness, joint pain and stiffness, reduced range of motion, fatigue and general deconditioning, hence why it is strongly emphasized to both rest and exercise.
Exercise needs to target the full body and not just the joints that are affected with arthritis.
Types of Activities To Include
Although there's many types of exercise one can do to prevent or treat OA, the most recommended method is to formulate a unique exercise routine that feels best for your body.
According to the CDC, it is suggested to include:
- Aerobic activity: 150 minutes of light to moderate intensity per week, such as low-impact cardio, biking, swimming or brisk walking. Start engaging in aerobic exercise in short bouts of 5 to 10 mins to accumulate 20 to 30 mins per day, with a goal of progressing to a total of 150 mins (read our Cardio Guide here).
- Resistance training: joint-friendly and muscle building exercises using weights and/or bands 2 to 3 times per week on non-consecutive days.
- Flexibility & mobility exercises: stretching and focusing on movements that improve range of motion are critical for people living with arthritis to help relieve joint stiffness and discomfort so you can continue doing your activities of daily living (such as house chores) and hobbies. Yoga and tai chi are great activities to include. For best results, it is suggested to stretch daily. Come try our tension relieving, 10-min yoga with the chair class for back relief on YouTube, click here!
- Balance exercises: standing on one foot, tandem walking, yoga and tai chi are important to help improve stability and to help people who are at risk for falls.
What do I do if I have pain during or after exercise?
It’s normal to experience some pain, stiffness, and swelling after starting a new exercise program, and that's why it's so important to commence any program with a 'low and go slow' approach. It can take 6 to 8 weeks for your joints to adapt to your new activity level and pain relief can be obtained only after 8–11 weeks of consistent exercise.
How MOVEHAPPY can help
Part of what makes MOVEHAPPY so unique is that I have been able to go beyond what I learned from my kinesiology degree and exercise physiology specialty, to design safe and effective workouts for all bodies, those living with chronic or underlying health conditions and fitness levels… all from home!
At MOVEHAPPY, we are very intentional and strategic with our exercise selection, and we're all about joint-friendly fitness. Joint-friendly exercises specifically target a muscle group without placing unnecessary and potentially damaging stress through the surrounding structures (joints, ligaments, tendons, etc.).
Since all of our classes are designed so you can move at your own pace, intensity and comfort level (and we always provide multiple variations and modifications for each exercise), you can feel comfortable joining any of our fitness classes no matter where you're at. Our Yoga With The Chair classes are also an excellent option to help improve mobility and flexibility. Based on your current physical activity levels, we suggest our 3, 4 or 5 days per week tracks - read more about creating your tailored MOVEHAPPY program (click here).
As always, it is recommended to speak with your physician before commencing an exercise program, but I can assure you that you will feel at ease in our program knowing that our approach to fitness is gentle, highly strategic and effective, while providing lasting results that you'll be able to sustain for a lifetime.
As I always say, as long as you're moving and you feel happy, that's what matters the most!
References:
Kong H, Wang XQ, Zhang XA. Exercise for Osteoarthritis: A Literature Review of Pathology and Mechanism. Front Aging Neurosci. 2022 May 3;14:854026. doi: 10.3389/fnagi.2022.854026. PMID: 35592699; PMCID: PMC9110817.
CDC: Physical Activity Guidelines for Arthritis
