Exercising with Arthritis: How Moving Right Can Help Your Joints
Living with arthritis doesn’t mean giving up on exercise; in fact, movement is one of the most powerful therapies available. With clinician approved, joint friendly approaches, exercising with arthritis can help stabilise and strengthen painful joints, reduce stiffness, and improve your quality of life.
Below is a guide to why exercise matters, what types are safe, how to get started, and tips to protect your joints along the way.
Why Exercise Is Important for Arthritis
Even when joints ache, staying active offers many benefits:
- Reduces pain by improving muscle support and easing joint loading
- Improves joint mobility and flexibility, helping preserve the range of motion
- Strengthens muscles around joints, which takes pressure off them
- Helps with weight management, reducing stress on weight-bearing joints
- Boosts mood, balance, stamina, and overall health
Medical and public health authorities strongly support physical activity for arthritis management. When done properly, it’s one of the most effective non-drug therapies available.
How Much & When to Exercise
Getting Started
- Begin with 5–10 minutes a day, especially if you’re new or have a flare-up
- Gradually increase to 30 minutes most days, broken into smaller sessions if needed
- Monitor symptoms: mild soreness is normal, but joint pain that lasts more than 2 hours after exercise suggests you may need to reduce intensity
Timing Tips
- Exercise when joints feel their best; often later in the day
- Use heat therapy beforehand to loosen stiff joints, and ice afterward to reduce inflammation
- Warm up slowly, and cool down gently
Consistency is key: Regular, low- to moderate-intensity exercise is often more beneficial than infrequent intense sessions.
Sample Joint Friendly Exercises
If you’re unsure where to begin, here are a few gentle movements to start with:
- Ankle rolls, wrist circles, and shoulder shrugs
- Seated or standing leg lifts
- Wall push-ups or light resistance band rows
- Water aerobics or walking in a heated pool
- Balance drills using a chair for support
Always check with your doctor or physiotherapist before beginning any new exercise routine — especially if you’ve had joint replacements, surgery, or are managing multiple health conditions.
Support for Arthritis Pain & Joint Issues
At Chiro & Sports Med, our chiropractors are committed to providing tailored solutions for a wide range of musculoskeletal conditions, including those associated with arthritis.
Whether you’re managing arthritis-related back pain, knee stiffness, neck discomfort, muscle tension, or complications like a bulging disc or nerve irritation, we’re here to help. Many of our patients come to us seeking relief from chronic pain, injuries, or post-accident recovery. Our focus is not just on relieving symptoms but on addressing root causes, preventing future issues, and helping you move better and live more actively.
Above all, our mission is to improve your quality of life, well-being, and long-term physical health.
If you’re ready to take the next step in managing your arthritis through expert support and movement, our team is here for you.
📞 Call us at (02) 9817 2005 or Book Online to schedule an appointment.
