Joint pain and stiffness don’t have to keep you from doing the things you love. Staying active is one of the most effective ways to manage osteoarthritis (OA).
While exercise may seem counterintuitive when your joints hurt, the right type of movement can reduce discomfort, improve mobility, and support long-term joint health.
May is Arthritis Awareness Month, making this a good time for Dr. Ojedapo Ojeyemi at Orthopedic & Wellness to share his top joint-friendly workouts to keep pain and stiffness at bay for those living with OA.
Cardiovascular exercise supports your heart, lungs, and muscles, and it’s also good for joint health.
OA is a degenerative form of arthritis that occurs when the cartilage cushioning your joints wears down. Without this protective layer, bones rub together, causing pain, inflammation, and stiffness.
Low-impact aerobic activity helps increase blood flow, delivering oxygen and nutrients to joints, which supports structure and function. An adequate supply of oxygen and nutrients to the joints supports health and structure.
The key is to choose exercises that elevate your heart rate without placing extra stress on your joints. Joint-friendly cardio options include:
Aim for 30 minutes of aerobic exercise five days a week. If that’s too much, start small. Even 10 minutes of walking a few times a week can make a difference, and you can build from there. Consistency matters more than intensity.
Building muscle strength is essential for protecting joints. Stronger muscles provide better support, decreasing the load placed on the joints and reducing pain.
Strength training doesn’t have to mean lifting heavy weight or getting a pricey gym membership. Bodyweight exercises like push-ups, lunges, and squats work just as well.
If you’re unsure where to start, a physical therapist can create a personalized exercise program that focuses on strengthening the joints that cause you the most trouble.
Proper form is more important than lifting heavy weight or doing more reps. Focus on mastering your form to get the most benefits while lowering your risk of injury.
Flexibility is another important piece of joint health. Stretching helps elongate the muscles, improving range of motion and reducing stiffness.
Start workouts with 5 minutes of dynamic stretching, movement-based stretches that prepare your body for activity. For example, walking lunges before a walk or arm circles before a swim.
After your workout, cool down with gentle static stretching — such as quad stretches, hamstring stretches, and child’s pose — to help prevent stiffness and soreness.
Stretch on non-exercise days, too, to keep your body moving comfortably.
Mind-body exercises like yoga and tai chi combine gentle movement with controlled breathing and mental focus. These exercises benefit joint health by improving balance and strength. They also lower mental stress, which may help with pain control.
These types of workouts also encourage body awareness, helping you move more safely and confidently throughout the day.
No matter what exercises you choose, keep these guidelines in mind:
You also want to choose joint-friendly surfaces to minimize stress. For example, if walking on concrete increases knee pain, walk on a track or dirt path instead.
Movement is medicine for osteoarthritis. The right exercise routine can help you stay active, minimize pain, and improve quality of life.
If you’re struggling to make exercise part of your OA management plan, we can help. Our orthopedic and pain specialists offer comprehensive pain management plans that can help you maintain your active lifestyle.
Call Orthopedic & Wellness at the office nearest you today or book an appointment online. We have locations in Frederick, Waldorf, and Germantown, Maryland.
