Arthritis affects over 6 million Canadians, but it doesn't have to control your life. With proper exercise, treatment, and lifestyle management, you can reduce pain, maintain function, and stay active despite arthritis.
Understanding Arthritis
Types of Arthritis
Osteoarthritis (OA):
- "Wear and tear" arthritis
- Cartilage breakdown
- Most common type
- Typically affects knees, hips, hands, spine
- Worsens with age
Rheumatoid Arthritis (RA):
- Autoimmune condition
- Inflames joint lining
- Can affect multiple joints
- Systemic symptoms
- Requires medical management
Other Types:
- Psoriatic arthritis
- Ankylosing spondylitis
- Gout
- Post-traumatic arthritis
Common Symptoms
Pain:
- Aching, deep joint pain
- Worse with activity (OA) or rest (RA)
- Variable intensity
- May interfere with sleep
Stiffness:
- Morning stiffness (worse in RA)
- After prolonged sitting
- "Gelling" phenomenon
- Improves with gentle movement
Swelling:
- Joint inflammation
- Warmth and redness
- Limited range of motion
- Feels "tight"
Reduced Function:
- Difficulty with stairs
- Trouble opening jars
- Decreased grip strength
- Limited mobility
Benefits of Exercise for Arthritis
Why Exercise Helps
Despite pain, exercise is crucial because it:
Reduces Pain:
- Strengthens supporting muscles
- Improves joint stability
- Releases natural pain-killers (endorphins)
- Better than medication alone
Maintains Mobility:
- Preserves range of motion
- Prevents stiffness
- Maintains function
- Independence in daily activities
Protects Joints:
- Strong muscles reduce joint stress
- Better shock absorption
- Improved biomechanics
- Slows progression
Overall Health:
- Weight management
- Heart health
- Mood improvement
- Better sleep
Overcoming Exercise Barriers
Common Concerns:
- "Exercise will damage my joints" - FALSE
- "I'm too old to start" - FALSE
- "Pain means I should stop" - Depends on pain type
- "I can't afford it" - Many free options
Safe Exercise Guidelines
Exercise Principles
Start Low, Go Slow:
- Begin with gentle activities
- Gradual progression
- Consistency more important than intensity
- Listen to your body
The 2-Hour Pain Rule:
- Some discomfort during exercise is okay
- Pain should not last >2 hours after
- If it does, reduce intensity next time
- Mild muscle soreness is normal
Warm-Up and Cool-Down:
- Essential for arthritis
- Increases synovial fluid
- Prepares joints for movement
- Reduces injury risk
Types of Exercise
Range of Motion (Daily):
- Gentle joint movements
- Through full, comfortable range
- Reduces stiffness
- Maintains flexibility
Strengthening (2-3x/week):
- Builds muscle support
- Reduces joint stress
- Improves function
- Use weights, bands, or body weight
Aerobic/Cardiovascular (Most days):
- 30 minutes daily (or 10-minute bouts)
- Improves overall health
- Weight management
- Mood enhancement
Balance Training (2-3x/week):
- Prevents falls
- Improves confidence
- Functional benefit
- Especially important for older adults
Specific Exercise Recommendations
For Knee Arthritis
Range of Motion:
- Heel slides
- Knee extension (straightening)
- Ankle pumps
- 10 repetitions, 2-3 times daily
Strengthening:
Quad Sets:
- Tighten thigh muscle
- Hold 5 seconds
- 10-15 repetitions
Straight Leg Raises:
- Lying or sitting
- Lift straight leg
- Hold 5 seconds
- 10 repetitions each leg
Mini Squats:
- Hold counter for support
- Partial squat (comfortable depth)
- 10-15 repetitions
Aerobic Options:
- Walking
- Swimming
- Stationary cycling
- Elliptical machine
For Hip Arthritis
Range of Motion:
- Hip circles
- Knee to chest
- Hip abduction (leg out to side)
- 10 repetitions, 2-3 times daily
Strengthening:
Bridges:
- Lying on back
- Lift hips
- Hold 5 seconds
- 10-15 repetitions
Side-Lying Leg Raises:
- Lift top leg
- Keep toes forward
- 10-15 repetitions each side
Clamshells:
- Side-lying, knees bent
- Lift top knee
- 10-15 repetitions each side
Aerobic Options:
- Swimming (best for hips)
- Water aerobics
- Stationary bike
- Walking (if tolerated)
For Hand and Wrist Arthritis
Range of Motion:
- Make a fist, then spread fingers
- Thumb to each fingertip
- Wrist circles
- Multiple times daily
Strengthening:
- Squeeze soft ball or putty
- Finger extension with rubber band
- Hand/wrist exercises with resistance
- 10-15 repetitions
Functional Activities:
- Opening/closing containers
- Pinching clothespins
- Handling coins
- Writing
For Spine Arthritis
Range of Motion:
- Gentle neck rotations
- Chin tucks
- Cat-cow stretches
- Pelvic tilts
- Multiple times daily
Core Strengthening:
- Planks (modified as needed)
- Dead bugs
- Bird dogs
- Bridges
- 2-3 times weekly
Posture:
- Awareness throughout day
- Ergonomic setup
- Frequent position changes
- Avoid prolonged positions
Water Exercise Benefits
Why Water is Ideal
Buoyancy:
- Reduces joint loading
- Less pain during exercise
- Greater range of motion possible
- Confidence building
Resistance:
- Strengthens muscles
- All directions of movement
- Adjustable intensity
- No equipment needed
Temperature:
- Warm water (83-88°F) ideal
- Reduces stiffness
- Relaxes muscles
- Pain relief
Water Exercise Options
- Aqua aerobics classes
- Swimming
- Water walking
- Pool exercises (with physiotherapist guidance)
- Hydrotherapy
Pain Management Strategies
Non-Pharmacological
Heat Therapy:
- Before exercise or morning
- Reduces stiffness
- Relaxes muscles
- 15-20 minutes
Cold Therapy:
- After exercise if inflamed
- Reduces swelling
- Numbs pain
- 10-15 minutes
TENS (Transcutaneous Electrical Nerve Stimulation):
- Blocks pain signals
- Can use during activities
- Safe and non-invasive
- May reduce medication need
Acupuncture:
- May reduce pain
- Some evidence for OA
- Adjunct treatment
- Consider with physiotherapy
Medications
Over-the-Counter:
- Acetaminophen (first line for OA)
- NSAIDs (ibuprofen, naproxen)
- Topical creams
- Use lowest effective dose
Prescription:
- Stronger NSAIDs
- COX-2 inhibitors
- Corticosteroid injections
- Disease-modifying drugs (RA)
Natural Supplements:
- Glucosamine/chondroitin (mixed evidence)
- Fish oil (may help RA)
- Turmeric/curcumin
- Vitamin D (if deficient)
Always consult healthcare provider before starting supplements.
Assistive Devices and Aids
Joint Protection
For Hands:
- Jar openers
- Ergonomic utensils
- Electric can openers
- Larger grip tools
- Button hooks
For Lower Body:
- Cane (proper height essential)
- Walker
- Shower chair
- Raised toilet seat
- Long-handled reacher
Bracing:
- Knee braces for stability
- Thumb splints
- Wrist supports
- Ankle braces
Footwear
- Supportive shoes
- Cushioned soles
- Proper arch support
- Avoid high heels
- Custom orthotics if needed
Lifestyle Management
Weight Management
Why It Matters:
- Every pound lost = 4 pounds less knee stress
- Reduces inflammation
- Improves function
- Slows progression
Strategies:
- Regular exercise
- Balanced, anti-inflammatory diet
- Portion control
- Professional support if needed
Diet Considerations
Anti-Inflammatory Foods:
- Fatty fish (omega-3s)
- Colorful fruits and vegetables
- Whole grains
- Nuts and seeds
- Olive oil
Foods to Limit:
- Processed foods
- Excessive red meat
- Sugary foods and drinks
- Refined carbohydrates
- Trans fats
Stress Management
Impact of Stress:
- Increases pain perception
- Raises inflammation
- Affects sleep
- Reduces coping ability
Strategies:
- Regular exercise
- Relaxation techniques
- Meditation or mindfulness
- Social support
- Professional counseling if needed
Working with Healthcare Team
Physiotherapy
What to Expect:
- Comprehensive assessment
- Personalized exercise program
- Manual therapy techniques
- Education on self-management
- Regular progress monitoring
Treatment Goals:
- Reduce pain
- Improve function
- Increase strength and flexibility
- Enhance quality of life
- Prevent progression
Occupational Therapy
Focus Areas:
- Joint protection techniques
- Energy conservation
- Adaptive equipment recommendations
- Home and workplace modifications
- Fine motor skill maintenance
Other Team Members
- Rheumatologist (RA)
- Orthopedic surgeon
- Pain specialist
- Registered dietitian
- Psychologist (chronic pain management)
When to Consider Surgery
Indicators
- Severe pain not controlled with conservative treatment
- Significant function loss
- Joint damage on imaging
- Quality of life severely affected
- Failed other treatments
Common Procedures
Joint Replacement:
- Knee and hip most common
- Shoulder, ankle less common
- Excellent pain relief
- Improved function
- Requires rehabilitation
Arthroscopy:
- Minimally invasive
- Clean out joint
- Repair meniscus
- Temporary improvement
Joint Fusion:
- For severe cases
- Eliminates painful motion
- Improves stability
- Mainly hands, feet, spine
Living Well with Arthritis
Daily Strategies
Pace Yourself:
- Balance activity and rest
- Plan demanding tasks
- Use energy wisely
- Ask for help when needed
Stay Active:
- Consistency is key
- Find enjoyable activities
- Exercise with friends
- Join support groups
Maintain Positive Attitude:
- Focus on abilities, not limitations
- Set realistic goals
- Celebrate small victories
- Stay connected socially
Flare Management
During Flares:
- Reduce but don't stop movement
- Gentle range of motion exercises
- Ice if inflamed
- Rest affected joints
- Contact healthcare provider if severe
Preventing Flares:
- Consistent exercise
- Adequate rest
- Stress management
- Medication compliance
- Recognize triggers
Success Stories and Hope
Research shows:
- Exercise is as effective as medication for pain
- People with arthritis who exercise have less pain and better function
- It's never too late to start
- Small changes make big differences
- Most people maintain active lifestyles with proper management
Take Control of Your Arthritis
While arthritis is a chronic condition, you have more control than you might think. With proper exercise, treatment, and lifestyle management, most people with arthritis live full, active lives.
Living with arthritis pain? Our specialized arthritis management team at M.O. Therapy provides comprehensive assessment and personalized treatment plans. We'll teach you safe exercises, pain management strategies, and help you maintain an active lifestyle despite arthritis.
Book your arthritis assessment today. Don't let joint pain limit your life. With the right approach, you can stay active, reduce pain, and maintain independence. Start your journey to better arthritis management now.