When you have a joint affected by arthritis, it can feel risky just to move it—after all, you don’t want to exacerbate the pain.

See Ways to Get Exercise When You Have Arthritis

Engaging in regular exercise helps control the pain and swelling that occur in a damaged joint.
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Exercising with Arthritis

A new study of 350 people with knee osteoarthritis found most of them feel just this way. They were asked to fill out a survey about how strongly they agreed or disagreed with 6 statements.1 Examples include:

  • I am afraid that I may injure myself if I exercise.
  • If I were to try to overcome it, my pain would increase.
  • Simply being careful that I do not make unnecessary movements is the safest thing I can do to prevent pain from worsening.
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The survey revealed that 77% of participants agreed or strongly agreed with at least one of these statements, and 36% agreed with 3 or more statements, indicating a high degree of fear of movement.

See Aerobic Exercise for Knee Arthritis

Unfortunately, this tendency to fear exercise and its effects on pain levels can cause people to avoid the activity their joints need. Even when they are affected by arthritis, your joints are made to move; keeping them immobile will only cause more pain and less mobility.

Several studies2,3 confirm that fear of pain can become a self-fulfilling prophesy: Those with significant fear of pain tend to experience more pain and greater disability.

See Knee Strengthening Exercises

If you are fearful of exercise because you’re worried it will increase your pain levels or put you at risk for injury, try these arthritis-friendly exercise options:

  • Swimming
  • Aqua aerobics
  • Biking
  • Tai chi
  • Yoga
  • Strength training

See Water Therapy for Osteoarthritis

You can also make exercising easier and safer by treating arthritic joints with heat therapy before exercising, doing a proper warm-up and cool-down, and not pushing yourself. Muscle aches are normal when exercising, but stop right away if you feel any sharp, sudden pain.

Learn more:

Water Therapy for Osteoarthritis

Self Care and Exercise to Treat Spine Osteoarthritis

References:

  1. Gunn AH, Schwartz TA, Arbeeva LS, et al. Fear of Movement and Associated Factors among Adults with Symptomatic Knee Osteoarthritis. Arthritis Care Res (Hoboken). 2017;
  2. Somers TJ, Keefe FJ, Pells JJ, et al. Pain catastrophizing and pain-related fear in osteoarthritis patients: relationships to pain and disability. J Pain Symptom Manage. 2009;37(5):863-72.
  3. Ikemoto T, Miyagawa H, Shiro Y, et al. Relationship between biological factors and catastrophizing and clinical outcomes for female patients with knee osteoarthritis. World J Orthop. 2017;8(3):278-285.