Osteoarthritis: How can physiotherapy help?

By Nick Rowe, July, 2024

Osteoarthritis is a common condition affecting the joints and can cause pain, stiffness, and reduced mobility. It is estimated that around 8.75 million people have sought treatment for osteoarthritis in the UK alone, making it one of the leading causes of disability.

Osteoarthritis is more common in older adults, but it can occur at any age. Around 33% of people aged 45 years or over in the UK will seek treatment for Osteoarthritis, with women more likely to develop the condition than men (Arthritis Research UK).

Osteoarthritis mostly affects the knees, hips, and hands, although it can be found anywhere in the body. It can be caused by a variety of factors, including genetics, injury/trauma, and overuse of the joint.

 Being told you have arthritis can often lead people to thinking they need to rest, avoid exercise and “look after their joints”. In some cases where the pain is severe this can be true.

 However, an X-Ray report does not tell the full story; in some cases, a person can experience significant pain with ‘mild’ arthritis noted on their report; whilst others can experience only minimal symptoms despite significant arthritis being present in the joint.

 Perhaps the most common misconception is that exercise is bad for arthritic joints and will speed up the degenerative process.

 The reality is that exercise is an essential part of managing osteoarthritis, as it helps to improve joint function, reduce pain, and enhance overall quality of life.

recommendations for exercising with osteoarthritis

Aerobic Exercise

  • Walking: A low-impact exercise that helps maintain cardiovascular fitness and joint mobility.
  • Cycling: Stationary or outdoor cycling can improve leg strength and cardiovascular health with minimal joint stress.
  • Swimming and Water Aerobics: the buoyancy of water reduces the loading on joints while providing resistance for muscle strengthening.
  • Running: Contrary to popular opinion running is NOT bad for your knees, as with any activity building up slowly, wearing suitable footwear and listening to your body is key.

Strength Training

  • Focus on exercises that strengthen the muscles around the affected joints to provide better support and reduce strain.
  • Use resistance bands, free weights, or body-weight exercises like squats and lunges, adjusted for comfort.

Flexibility and Stretching

  • Regular stretching helps maintain joint flexibility and range of motion.
  • Incorporate stretching exercises like yoga or tai chi, which also promote balance and relaxation.

Balance and Coordination Exercises

  • Exercises that improve balance can help prevent falls and enhance joint stability.
  • Activities such as standing on one foot or using a balance board can be beneficial.

Useful principles to follow with your exercise

  • Start slowly and progress gradually
  • Begin with low-impact exercises and short durations.
  • Gradually increase the intensity and duration of your workouts as your fitness improves.

Listen to Your Body

  • Pay attention to your pain levels and limit activities that cause significant discomfort during and afterwards.

Warm up and cool down

  • Always start with a warm-up to increase blood flow to the muscles and prepare the joints for activity.
  • End with a cool-down period that includes gentle stretching to help reduce muscle stiffness and soreness.

Consistency is key

  • Aim to exercise most days of the week to maintain the benefits (varying the intensity / nature)
  • Consistent activity is more beneficial than sporadic, intense workouts.

Use assistive devices if needed

  • If balance or stability is an issue, use support like walking poles or braces to help you exercise safely.

Stay Hydrated and Maintain a Healthy Diet

  • Correct hydration and nutrition support overall health and can improve exercise outcomes.

physiotherapy management

  • Manual therapy / Joint mobilisation / hands on therapy to improve the mobility/flexibility of the joint.
  • Soft tissue release techniques can improve the flexibility of the muscles around the affected joint.
  • Advice / reassurance / Guidance
  • Exercise planning / progression of exercise programmes
  • Following a structured rehabilitation plan can limit the risk of flare ups in pain, as well as maximising the strengthening and functional benefit of the exercise.

The take home message is there is a lot that can be done to improve the symptoms of an arthritic joint and Physiotherapy can play a key role in maximising that improvement. 

For further information feel free to get in touch either via email nick@nrphysio.co.uk or by phone 07534261106.