Arthritis: Should I Exercise Even Though It Hurts?
Living with arthritis can be tough. When your joints ache and feel stiff, the last thing you might want to do is move more. But if you’ve ever been told that “exercise is good for arthritis,” you might be wondering—should you really push through the pain?
As an osteopath, I work with many people who struggle with this exact question. The short answer? Yes, exercise can help—but it’s all about finding the right balance. Let’s explore why.
The Benefits of Exercise for Arthritis
It might sound counterintuitive, but regular movement can actually help reduce pain and stiffness over time. Here’s how:
✅ Keeps Joints Mobile – Movement helps keep the joints lubricated and prevents stiffness from worsening. ✅ Strengthens Muscles – Stronger muscles provide better support for your joints, reducing strain. ✅ Reduces Inflammation – Low-impact exercise can help regulate inflammation in the body. ✅ Boosts Mood & Energy – Exercise releases endorphins, which help with pain relief and mental wellbeing.
But What About the Pain?
It’s completely understandable to be cautious about moving when your joints hurt. While some discomfort is normal when starting exercise, pain shouldn’t be ignored. Here’s a helpful way to think about it:
🚦 Green Light Pain – Mild discomfort that eases as you move. This is usually safe to continue. 🚦 Amber Light Pain – Discomfort that lingers after exercise but settles within 24 hours. This means you might need to adjust intensity. 🚦 Red Light Pain – Sharp, severe pain that lasts more than a day. This is a sign to stop and reassess.
How to Exercise Safely with Arthritis
If you want to stay active but avoid flare-ups, consider these tips:
🟢 Low-Impact Activities – Walking, swimming, cycling, and yoga are great choices that don’t put too much stress on your joints. 🟢 Start Slow & Build Up – Begin with gentle movement and increase gradually to avoid overloading your joints. 🟢 Listen to Your Body – Some soreness is okay, but sharp pain isn’t—adjust your routine as needed. 🟢 Warm Up & Cool Down – Preparing your body before exercise and stretching afterwards can make a big difference. 🟢 Seek Professional Guidance – An osteopath or physiotherapist can help tailor an exercise plan to suit your specific needs.
Final Thoughts
Exercising with arthritis isn’t about pushing through severe pain—it’s about moving in ways that support your body without making things worse. If done correctly, exercise can help you feel better, move easier, and enjoy life with less discomfort.
If you’re unsure where to start or need guidance on a personalised approach, book an appointment at Body Zest—we’re here to help you move well and live well.
📩 Get in touch today!