Hip and knee pain can make it difficult to stay active. Many people worry that exercise will worsen their symptoms, but movement is actually one of the most effective ways to manage osteoarthritis pain and maintain joint function.
Keep reading to learn how staying active can help ease joint pain and how GHC-SCW’s Healthy Joints class can help you move with greater comfort and confidence.
What is osteoarthritis?
Osteoarthritis is a condition that affects cartilage and other tissues within a joint. It is the most common form of arthritis and typically occurs as we age, though it can also result from joint injuries or repetitive stress on the joints.
Symptoms of osteoarthritis can vary but often include joint pain, stiffness, swelling and a decreased range of motion. While arthritis cannot be reversed, there are many ways to manage symptoms and improve your ability to stay active.
Should I exercise with joint pain?
Many people with hip or knee osteoarthritis worry that physical activity could accelerate joint damage or worsen their symptoms. However, research consistently shows that regular exercise can reduce pain, improve joint flexibility and strengthen the muscles that support your hips and knees (Marriott, K.A., et al.).
Exercise doesn’t have to be intense to be effective. Activities such as walking, strengthening exercises, stretching and other low-impact movements can all help support healthy joint function. Over time, staying active can improve mobility, reduce stiffness and help you maintain independence in daily activities like climbing stairs or getting out of a chair more comfortably.
How can I balance physical activity with joint pain?
One of the biggest challenges for people with arthritis is knowing how much activity is enough. It’s normal to have some soreness when starting a new exercise program, but that doesn’t necessarily mean you’re harming your joints.
Learning how to pace yourself, gradually increase activity and recognize the difference between expected soreness and a pain flare-up can help you stay active with greater confidence. Working with health care professionals can also help you choose exercises that match your goals and current abilities.
If you haven’t exercised in a while, start slowly. Doing too much too soon can increase pain and make it harder to stay consistent. A few simple strategies can help:
- Start low and go slow: Begin with a comfortable level of activity and gradually increase the duration or intensity over time. For example, if you’re new to walking, start with 10 minutes a day and add a few minutes each week as your strength and endurance improve.
- Make movement a regular part of your routine: Consistent activity can help improve strength, mobility and overall function over time. Start with small, manageable amounts of movement and choose activities you enjoy. Setting aside a regular time for activity or breaking it into shorter sessions throughout the day can make it easier to stay consistent.
- Choose low-impact activities: Exercises such as walking, cycling, using an elliptical machine or exercising in the water can help improve fitness while placing less stress on your joints.
- Prepare your body for movement: Applying heat before exercise, such as with a warm shower, heating pad or warm towel, can help relax muscles and ease stiffness. Follow this with a gentle 5- to 10-minute warm-up that includes easy movements or range-of-motion exercises.
- Listen to your body: Mild muscle soreness or achiness that improves within a day is often normal, especially when beginning a new activity. However, sharp pain, significant swelling or pain that worsens during exercise or lasts for several days may signal that you should reduce the intensity or try a different activity.
- Allow time for recovery: Slow, controlled movements can help avoid excessive strain. If needed, apply ice to sore or swollen joints for up to 20 minutes after activity to reduce discomfort and inflammation.
Learn More through GHC-SCW’s Healthy Joints Class
If you’d like to better understand hip and knee osteoarthritis, the Healthy Joints class can help. Healthy Joints is an interactive educational class led by GHC-SCW physical therapists and registered dietitians.
You’ll learn how osteoarthritis affects your joints, why pain can change from day to day, exercise principles for staying active, ways to manage pain flare-ups and how healthy eating can support your joints and overall health. The class is educational rather than exercise-based, giving you practical information and strategies you can use in your daily life.
Visit our registration page to learn more about upcoming Healthy Joints classes and register online: Hip and Knee Healthy Joints Class.
Staying Active and Helpful Resources
Having osteoarthritis doesn’t mean you have to stop doing the activities you enjoy. Learning more about your condition and understanding how movement can support your joint health can help you make informed decisions and stay active for years to come.
Looking for more ways to improve your health? Explore our other PT/OT classes and health education blogs for practical tips and education on managing pain, staying active, preventing injuries and more.
GHC-SCW PT/OT Classes:
Additional Resources:
References:
- Marriott, K.A., et al. (2024), Are the Effects of Resistance Exercise on Pain and Function in Knee and Hip Osteoarthritis Dependent on Exercise Volume, Duration, and Adherence? A Systematic Review and Meta-Analysis. Arthritis Care Res, 76: 821-830. https://doi.org/10.1002/acr.25313
- Brosseau L,et al. Ottawa Panel evidence-based clinical practice guidelines for therapeutic exercise in the management of hip osteoarthritis. Clin Rehabil. 2016 Oct;30(10):935-946. doi: 10.1177/0269215515606198. Epub 2015 Sep 23. PMID: 26400851. https://doi.org/10.1177/0269215515606198
