5 Joint-Friendly Workouts to Ease OA Pain and Stiffness

About one in five US adults has osteoarthritis (OA). It’s a degenerative condition that causes cartilage breakdown, which leads to joint pain, stiffness, and mobility issues. 

Because these symptoms make it challenging to move, many people with OA significantly reduce their physical activity or avoid exercise altogether. While this might seem like a good idea in the moment, research shows that a sedentary lifestyle makes joint pain worse because it weakens the muscles around the joints and decreases flexibility.

In honor of Arthritis Awareness Month, board-certified family medicine physician Lawrence Kacmar, MD, at The Center for Primary Care and Sports Medicine has created this guide to joint-friendly workouts. 

If you have OA, incorporating these routines into your daily life may help reduce joint pain and support a more active life. 

Best low-impact workouts for OA

Now that you know why exercise is so important for managing arthritis symptoms, let’s take a closer look at five OA-friendly workouts:

1. Walking

Walking is one of the most beneficial workouts because it doesn’t place excessive pressure on your joints. It increases blood flow, helps strengthen the muscles around your joints, and may help reduce inflammation in the hips and knees over time.

Similarly, walking supports joint function and mobility without causing you to overexert yourself. For optimal results, aim to walk at least 30 minutes most days of the week. Getting into this habit can provide noticeable symptom relief.

2. Swimming or water aerobics

Water-based workouts, such as swimming and water aerobics, are a good option for people with OA because the buoyancy of water reduces pressure on your joints. Water also provides mild resistance, making it easier to build muscle without lifting weights.

Water-based activities are especially beneficial for osteoarthritis of the hips and knees. Because these joints are weight-bearing, they tend to experience the most wear and tear. Swimming may help maintain joint function and reduce symptom severity over time.

3. Cycling

Cycling supports the joints by allowing you to move your body in smooth, fluid motions. It’s much less jarring or intense than jogging and running, which place high amounts of stress on your joints. 

Cycling also encourages the movement of synovial fluid, a substance that helps lubricate the joints. Over time, this may help ease stiffness and pain, supporting your ability to stay active.

4. Yoga and stretching

Exercise doesn’t have to involve cardiovascular activity. If your OA-related symptoms are more severe, small, targeted movements may be a better option and can help improve your mobility over time without overexerting yourself. Enter yoga and stretching.

These low-impact activities don’t spike your heart rate, but they can reduce stiffness, improve joint mobility, and support muscle strength. They’ve also been shown to help reduce stress and anxiety, common challenges for people living with OA. Over time, many people who practice yoga report less joint pain and improved mental well-being.

5. Strength training

Strength training is another joint-friendly option for people with OA. Low-impact, resistance-based exercises can support the muscles around your joints and improve joint mobility when done safely.

We recommend working with a physical therapist or personal trainer to prevent injury and ensure proper form. Strength training exercises that may ease OA-related symptoms include:

• Squats
• Glute bridges
• Shoulder presses
• Step-ups

If you decide to start lifting weights, always ease into the new activity slowly. It takes time to build strength, and rushing the process can increase your risk of injury. 

We can help you manage OA-related joint pain and stiffness

If you want to work out but you’re struggling to manage arthritis symptoms like joint pain and stiffness, partnering with our qualified sports medicine experts can improve your quality of life and support your joint health long-term.

Contact us at The Center for Primary Care and Sports Medicine today to schedule an appointment. You can call our office in Aurora, Illinois, or book online.