Osteoarthritis is often misunderstood as a condition where joints “wear out” with age. This belief can make people avoid movement, thinking it will make things worse. The truth is very different. Osteoarthritis is a condition that affects the whole joint, including cartilage, bone, muscles, and surrounding tissues, and it is influenced by many factors, not just age or wear and tear. The good news is that exercise is one of the most effective ways to manage it.
Why avoiding movement can make things worse
It is natural to reduce activity when you are in pain, but doing too little can actually increase symptoms. Physical inactivity can prevent cartilage from receiving the load it needs to stay healthy, and muscles around the joint can become weaker over time. When muscles are weak, they are less able to absorb shock, which increases stress on the joint and can worsen pain. This is why osteoarthritis is not just about protecting the joint, it is about improving how the joint functions.
How exercise helps your joints
Exercise plays a major role in improving joint health and reducing symptoms. Cartilage behaves like a sponge, meaning it needs regular loading and unloading, such as during walking, to receive nutrients and stay healthy. Without this movement, the joint becomes less efficient and more sensitive.
Regular exercise can improve muscle strength, reduce pain and stiffness, improve movement and flexibility, enhance balance and confidence, and reduce inflammation when done appropriately. Over time, exercise helps your joint become stronger, more stable, and more resilient.
Exercise is the first line treatment
Modern guidelines around the world recommend exercise, education, and weight management as the first line treatment for osteoarthritis, before medications or surgery. Despite this, many people are still offered scans or medication before being guided into exercise. Research shows that exercise can be as effective as medication for managing osteoarthritis symptoms, without the side effects.
Why exercise before surgery is important
Even if surgery becomes necessary, exercise before surgery plays a crucial role. Being stronger and fitter before an operation helps your body recover faster and reduces the risk of complications. People who complete structured exercise programs often experience better outcomes after joint replacement and may regain function more quickly.
In many cases, exercise can also delay or even prevent the need for surgery. Many people find that once their strength, movement, and confidence improve, their symptoms become manageable without needing an operation. Even if surgery is still required, going into it in better physical condition sets you up for a smoother and more successful recovery.
What type of exercise is best
There is no single perfect exercise. The best approach is one that is tailored to your needs and includes a mix of movements. This may include strength training to support the joint, walking or cycling to improve fitness, mobility exercises to reduce stiffness, and functional exercises to improve daily activities. The most important factor is consistency, and even small amounts of regular movement can lead to meaningful improvements.
A simple way to understand it
Think of your joint like a sponge. When you move, it absorbs nutrients and stays healthy, but when you stop moving, it becomes less effective. Movement is not damaging your joint; in fact, lack of movement is often the bigger problem.
Key takeaway
Osteoarthritis is not just an age-related condition that you have to accept. While joint changes are common, pain and disability are not inevitable. Exercise is one of the most effective ways to reduce pain, improve function, and maintain independence.
You do not need to avoid movement. You need to learn how to use it in the right way.
References:
- Fransen M et al. (2015): Exercise reduces pain and improves function in knee osteoarthritis.
- Goh SL et al. (2019): Exercise types are effective for knee osteoarthritis.
- Uthman OA et al. (2013): Exercise improves pain and function in lower limb OA.
- Juhl C et al. (2014): Exercise dose influences outcomes in OA.
- Wang L et al.: Preoperative exercise improves outcomes after joint replacement.
- Moyer R et al.: Prehabilitation supports recovery in hip and knee surgery.