Osteoarthritis (OA) is the most common form of arthritis affecting millions worldwide. It is
characterised by the breakdown of cartilage, a tissue that helps in the force absorption and
cushioning at the ends of your bones. This in-turn causes pain, stiffness and reduced mobility.
As we approach the winter months it is common for patients with OA to experience
worsening symptoms. The colder weather often exacerbates joint pain and stiffness, making it
difficult to stay active and self-manage symptoms effectively. However, research shows that
active rehab and exercise can help to reduce these symptoms. Current international health
guidelines recommend exercise, weight management and education as the front-line
treatment in OA. Similar guidelines set out by the World Health Organisation also encourage
all adults to perform resistance training on at least 2 days a week and to perform at least 30
minutes of aerobic exercise 5 days a week.
Therapeutic exercise targets a range of functions including muscle strength, neuromotor
control, joint range of motion and aerobic fitness. Improving on muscle strength is shown to
reduce internal joint forces, reduce pain and subsequently improve physical function. In this
article the main benefits of exercise and being active will focus on pain reduction, improved
range of motion and mobility, and better overall health and weight management.
- Pain Reduction
Exercise helps to strengthen the muscles around the affected joint(s) which help to support
and stabilise it, thereby reducing the load on the joint itself. It also creates an anti-
inflammatory state which will help to reduce pain in the joint. Current evidence indicates that
exercise provides a similar benefit for pain relief and function to pharmacological treatment
such as non-steroidal anti-inflammatory drugs (NSAIDs). It also showed that this benefit can
last up from 2-6 months after cessation of exercise. Current guidelines encourage patients to
perform resistance training on at least 2 days a week and to perform at least 30 minutes of
aerobic exercise 5 days a week. - Improved Range of Motion and Mobility
One of the main features of OA is the gradual reduction in joint function and range of motion,
this leads to reduced mobility and difficulty performing day-to-day activities. Exercise aids in
the preservation of joint function by promoting blood flow and anti-inflammatory properties
to the joint. Research evidence shows that patients self-report an improvement in pain and
stiffness symptoms, their daily functioning, their participation in social events and overall
feelings of well-being after taking part in an exercise intervention. - Improved overall health and weight management
Exercise not only benefits for your joints but has a profound impact on your overall health.
OA can often coexist alongside various other health issues for example obesity, diabetes, and
heart disease. Being overweight can place additional stress on weight-bearing joints such as
knees and hips. Regular exercise can aid in weight management, which reduces the pressure
on your joints. Weight loss as little as 5% has been shown to have significant effects on
symptoms. Additionally, exercise improves cardiovascular health, has been proven to
improve mood, and increases energy levels leading to a better quality of life.