Exercise for Osteoarthritis: Use It or Lose It!
In osteoarthritis, cartilage between the joints degenerates. The result is often severe pain. Osteoarthritis has been a widespread condition in this country for quite some time. Even so, avoiding activity is not the answer to worn joints. Many symptoms can be alleviated through regular exercise. Exercising when you have osteoarthritis can therefore be a good way of meaningfully fighting against this inflammatory joint disease. But caution is advised when it comes to exercise. Not all exercise is good for osteoarthritis.
According to "Help for Arthritis" in Germany, around 5 million people suffer from wear and tear of the joints. The most common forms are osteoarthritis of the finger, knee or hip. A major risk factor for osteoarthritis is age, as joint wear is part of the natural aging process. But excess strain from exercise or being overweight can also lead to osteoarthritis. Those affected should not, however, avoid exercise.
How Exercise Can Help With Osteoarthritis
There is no cure for osteoarthritis, but often symptoms can be treated effectively. Besides natural treatment methods such as ACP therapy, exercise can also help because:
- Strong muscles can stabilize the joint's surroundings and thus reduce strain on the affected joint, which in turn can help with pain relief and improve mobility
- Physical activity promotes the production of synovial fluid, which acts as a lubricant and is important for mobility
- Exercise improves blood circulation and the supply of nutrients to cartilage
Osteoarthritis patients can also strengthen the muscles surrounding the affected joints through targeted exercise to stabilize and relieve the joints. These exercises also improve coordination and can help minimize the risk of injury:
There is no cure for osteoarthritis, but often symptoms can be treated effectively. Besides natural treatment methods such as ACP therapy, exercise can also help because:
- Strong muscles can stabilize the joint's surroundings and thus reduce strain on the affected joint, which in turn can help with pain relief and improve mobility
- Physical activity promotes the production of synovial fluid, which acts as a lubricant and is important for mobility
- Exercise improves blood circulation and the supply of nutrients to cartilage
Osteoarthritis patients can also strengthen the muscles surrounding the affected joints through targeted exercise to stabilize and relieve the joints. These exercises also improve coordination and can help minimize the risk of injury:
- Workout for osteoarthritis of the knee – Exercise: Leg lifts while seated
Sit on a chair and stretch one leg out straight. Slowly lift the straight leg and hold it in the air for a few seconds before lowering it again. Repeat the exercise several times, then switch legs.
- Workout for osteoarthritis of the hip – Exercise: Lateral leg lifts
Lie on your side and support your head with your hand. Raise the upper leg straight up, hold briefly, then slowly lower it down again. Repeat several times before switching sides.
- Workout for osteoarthritis of the ankle – Exercise: Toe stands
Stand upright and go up on tiptoe, hold for a few seconds then lower yourself back down onto your heels. Repeat this exercise several times. - Workout for osteoarthritis of the spine – Exercise: Cat pose
Start on all fours, with your hands beneath your shoulders and your knees beneath your hips. Breathe in deeply and gently arch your back upwards, like a cat stretching. Hold this position for a few seconds then slowly return to the starting position.
Can Exercise Prevent Osteoarthritis?
Experts agree that sports and physical exercise can help prevent osteoarthritis. It is difficult to say whether this is always possible through the right exercise. But one thing is clear: prevention is better than cure. So it's never to early to start fighting against osteoarthritis.
If you have any further questions about “Exercise for Osteoarthritis” and how ACP therapy can help, use our Find a Doctor service to find an orthopedic surgeon or sports medicine specialist in your area.
- Workout for osteoarthritis of the knee – Exercise: Leg lifts while seated
Sit on a chair and stretch one leg out straight. Slowly lift the straight leg and hold it in the air for a few seconds before lowering it again. Repeat the exercise several times, then switch legs.
- Workout for osteoarthritis of the hip – Exercise: Lateral leg lifts
Lie on your side and support your head with your hand. Raise the upper leg straight up, hold briefly, then slowly lower it down again. Repeat several times before switching sides.
- Workout for osteoarthritis of the ankle – Exercise: Toe stands
Stand upright and go up on tiptoe, hold for a few seconds then lower yourself back down onto your heels. Repeat this exercise several times. - Workout for osteoarthritis of the spine – Exercise: Cat pose
Start on all fours, with your hands beneath your shoulders and your knees beneath your hips. Breathe in deeply and gently arch your back upwards, like a cat stretching. Hold this position for a few seconds then slowly return to the starting position.
- Workout for osteoarthritis of the knee – Exercise: Leg lifts while seated
Sit on a chair and stretch one leg out straight. Slowly lift the straight leg and hold it in the air for a few seconds before lowering it again. Repeat the exercise several times, then switch legs.
- Workout for osteoarthritis of the hip – Exercise: Lateral leg lifts
Lie on your side and support your head with your hand. Raise the upper leg straight up, hold briefly, then slowly lower it down again. Repeat several times before switching sides.
- Workout for osteoarthritis of the knee – Exercise: Leg lifts while seated
Sit on a chair and stretch one leg out straight. Slowly lift the straight leg and hold it in the air for a few seconds before lowering it again. Repeat the exercise several times, then switch legs.
- Workout for osteoarthritis of the hip – Exercise: Lateral leg lifts
Lie on your side and support your head with your hand. Raise the upper leg straight up, hold briefly, then slowly lower it down again. Repeat several times before switching sides.
Can Exercise Prevent Osteoarthritis?
Experts agree that sports and physical exercise can help prevent osteoarthritis. It is difficult to say whether this is always possible through the right exercise. But one thing is clear: prevention is better than cure. So it's never to early to start fighting against osteoarthritis.
If you have any further questions about “Exercise for Osteoarthritis” and how ACP therapy can help, use our Find a Doctor service to find an orthopedic surgeon or sports medicine specialist in your area.
Can Exercise Prevent Osteoarthritis?
Experts agree that sports and physical exercise can help prevent osteoarthritis. It is difficult to say whether this is always possible through the right exercise. But one thing is clear: prevention is better than cure. So it's never to early to start fighting against osteoarthritis.
If you have any further questions about “Exercise for Osteoarthritis” and how ACP therapy can help, use our Find a Doctor service to find an orthopedic surgeon or sports medicine specialist in your area.
As always with exercise, the same applies to osteoarthritis: exercises should be performed gently, with no jerky movements and, above all, no pain, so as not to place additional strain on the joints. If you experience pain or are unsure, please see a doctor or physical therapist beforehand.
It is therefore clear that exercise and sport can help with osteoarthritis, whereas inaction and apathy usually lead to symptoms getting worse.
What Exercise Is Particularly Good for Osteoarthritis and Why
Cycling, walking, swimming and going for a stroll – these forms of exercise with constant movements are recommended for patients with osteoarthritis. They are particularly suitable as they relieve pressure on the joints and at the same time build up muscles that provide ever more relief in everyday life.
- Swimming and water aerobics – joint-friendly exercise for osteoarthritis of the knee, as weighing less in water relieves the joints
- Cycling – good exercise for osteoarthritis of the knee and hip as it places only light load on the knees and hips.
- Nordic Walking – an ideal exercise for osteoarthritis, for both beginners and those with more experience
- Tai Chi and Yoga – the relaxing nature and enhanced supply of nutrients to the cartilage mean these forms of exercise are very helpful for patients who are in pain
It is important to seek medical advice before trying a new form of activity, to make sure that the choice is suitable and won't cause problems for people with osteoarthritis.
Generally, exercise involving rapid or sudden movements, such as tennis or other ball games, as well as strenuous activities such as mountain hiking with steep uphill climbs or downhill descents, should be avoided and are not suitable for anyone with osteoarthritis.
Specific Advice for Different Types of Osteoarthritis
Different criteria must be considered when choosing exercise for osteoarthritis, depending on which joint is affected. Below is a list of advice and some special considerations:
Exercise for Osteoarthritis of the Ankle: Adapting Your Exercise Routine
Movement is essential for osteoarthritis of the ankle, as it helps ensure that nutrients, blood, and oxygen reach the cartilage. Daily physical exercise can help strengthen muscles, improve balance, and make ankles more stable. However, it is important to avoid high-impact sports such as running or skipping rope, which involve rapid twisting movements or intense strain on the joints.
Exercise for Osteoarthritis of the Knee: What Should You Be Careful About?
For people with osteoarthritis of the knee who want to exercise, it is important to focus on joint-friendly sports that improve the supply of important nutrients to the cartilage. Exercises that train leg muscles and mobilize the knee joint can have a positive effect on disease progression. People with osteoarthritis of the knee should avoid sudden movements and exercise involving high impact loads.
Exercise for Osteoarthritis of the Hip: Which Exercises Are Gentle on the Hip Joint?
When choosing exercise for osteoarthritis of the hip, attention should be paid to a lot of exercise and only gentle weight bearing. Physical activity can improve the supply of nutrients to the cartilage, strengthen muscles and make the hip joints more stable. It is important that people with osteoarthritis of the hip who want to exercise, avoid rapid twisting movements and intense strain on the joint.
Exercise for Osteoarthritis Also Helps Fight Obesity
Being overweight puts strain on joints – and weight loss can significantly improve the symptoms of osteoarthritis. Patients enjoy a double dividend when they exercise despite suffering with osteoarthritis.
Endurance sports help with joint mobility in a gentle way and are also ideal for permanently shedding excess weight. However, even here, exercise should not place too much strain on the joints of people with osteoarthritis, so it is important to follow the doctor's recommendations regarding the type and frequency of exercise.
Can Exercise Prevent Osteoarthritis?
Experts agree that sports and physical exercise can help prevent osteoarthritis. It is difficult to say whether this is always possible through the right exercise. But one thing is clear: prevention is better than cure. So it's never to early to start fighting against osteoarthritis.
If you have any further questions about “Exercise for Osteoarthritis” and how ACP therapy can help, use our Find a Doctor service to find an orthopedic surgeon or sports medicine specialist in your area.
Frequently Asked Questions (FAQs)
Is exercise recommended for osteoarthritis?
What exercise is particularly suitable for osteoarthritis?
