When a joint hurts, the natural instinct is
to stop using it. With osteoarthritis (OA), that instinct often backfires.
Joints are nourished by movement: the cartilage has no direct blood supply, and
it relies on the squeezing and releasing action of motion to draw in nutrients.
Long periods of rest tend to bring stiffness, weaker muscles and, over time,
more pain.
rest vs movement · how each affects the
joint
What the evidence says
Exercise is consistently recommended as a
first-line approach for knee and hip OA in major clinical guidelines. It will
not regrow cartilage, but it can reduce pain, improve how well a joint
functions and make everyday tasks easier. Strong muscles act like shock
absorbers, taking load off the joint itself.
Pain during exercise: how much is okay?
A mild ache that settles within a few hours
is usually acceptable. Sharp pain, swelling that appears after activity or pain
that lingers into the next day is a signal to scale back and check with your
physiotherapist.
Starting gently
• Walk for 10 minutes on flat ground, and add a few minutes each week.
•
Move through a comfortable
range of motion every morning to ease stiffness.
•
Small things that make starting easier
A cushioned
exercise mat makes floor exercises more comfortable, and a supportive pair
of walking
shoes with good shock absorption helps if you are walking more. Neither is
essential, but both remove small barriers that can stop people from sticking
with a routine.
The main message of this series is simple:
the right kind of movement is part of the treatment, not a risk to it.
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