If your joints ache after sitting too long or make crackling sounds when you get up, you’re not alone. More than half of older adults in the U.S. report having at least one arthritic joint, and while our understanding has improved over the past two decades, old myths still create confusion about how best to manage it.
Is Exercise Safe?
Many people fear that too much movement or vigorous exercise will wear out their joints and make arthritis worse. The surprising truth is that exercise is one of the most powerful ways to protect and even improve the health of cartilage.
How it Works
Cartilage, the smooth tissue that cushions our joints, doesn’t have a blood supply of its own. Instead, it depends on the surrounding fluid in the joint space. Movement acts like a pump: when cartilage is compressed and released, it pushes out waste and pulls in fresh fluid and nutrients. This happens each time you take a step, bend or jump. Think of it as CPR for your joints, compression and decompression pump fluid in and out, keeping cartilage alive and well.
When Exercise Hurts
For many, pain with certain movements is common, and pushing through pain can make things worse. “No pain, no gain” is not the answer. The key is to find activities that don’t hurt. Even small pain-free movements make a difference. Anything is better than nothing, and over time, those movements can pay off by allowing greater mobility with less pain.
The Power of Water
For many people with significant arthritis, water-based exercise is a game-changer. Water supports body weight, reducing pressure on joints, easing swelling and providing natural resistance for strength training. Great options include water aerobics or simply walking, running and jumping while in chest-deep water.
Strength is Key
Another key to managing joint health and improving function with arthritis is strength training. When muscles around the joint are strengthened, they act like shock absorbers and reduce joint stress. Resistance training can start with simple tools like exercise bands or body weight. Small resistance movements can gradually progress to larger, more challenging exercises as strength improves and pain decreases.
Yes, arthritis is a pain - but avoiding movement only makes it worse. Find pain-free ways to move and build strength. Start small, stay consistent and your joints will thank you.
Richard P. Holm, MD passed away in March 2020 after a battle with pancreatic cancer. He is founder of The Prairie Doc®. For free and easy access to the entire Prairie Doc® ® library, visit www.prairiedoc.org and follow Prairie Doc® on Facebook. Becca Jordre, Ph.D., DPT, is a professor of physical therapy at the University of South Dakota, board certified in geriatric physical therapy, and a certified exercise expert for aging adults.
