Osteoarthritis and Exercise: Why Movement Helps

If your joints are sore and stiff, the last thing you want to hear is “you should exercise more.” It sounds counterintuitive, especially when you have been told your joints are showing wear and tear. Surely movement will just cause more damage? The research is clear: it will not. In fact, the right exercise is one of the most effective treatments for osteoarthritis available.

What is osteoarthritis?

Osteoarthritis (OA) is the most common joint disease. It involves the gradual degeneration of the cartilage cushioning the ends of bones in a joint. As the cartilage breaks down, patients experience pain when loading the joint. Over time, resting pain and joint swelling develop, and activity becomes increasingly restricted.

Why movement does not make it worse

Inactivity causes the muscles around the joint to weaken. Weak muscles mean the joint takes more load. More load on compromised cartilage means more degeneration. Regular moderate exercise actually slows the progression of OA by improving synovial fluid distribution, muscle strength, and shock absorption.

What kind of exercise helps most?

Endurance exercise including walking, swimming, and cycling reduces pain and improves function. Thirty minutes a day on five days a week is the recommended dose. Resistance exercise builds muscle strength around the joint, reduces pain and stiffness, and improves daily function. Three sessions per week on non-consecutive days is the recommended structure.

The importance of correct biomechanics

Muscle tightness on one side of a joint and weakness on the other is a common pattern that accelerates OA progression. A biokineticist identifies these imbalances and corrects them through a targeted programme, producing meaningfully better outcomes than general exercise alone.

Need a hand?

Contact JW Bio at https://jwbio.co.za/contact or on 011 880 4719.