What is Arthritis?
There are many types of arthritis, but the two most common are Osteoarthritis (OA) and Rheumatoid Arthritis (RA).
Osteoarthritis is a degenerative condition characterized by the breakdown of articular cartilage, new bone formation, and changes in cartilage structure. This leads to pain, stiffness, and functional limitations that can significantly impact quality of life. Interestingly, the severity seen on X-rays doesn’t always match the level of pain experienced. OA often causes inflammation as the body attempts to heal the joint, which can increase pain sensitivity over time. It most commonly affects the hips and knees but can also involve other joints such as the hands and shoulders.
Rheumatoid Arthritis is a chronic autoimmune disorder that causes inflammation of the joint lining, often affecting joints symmetrically. This inflammation leads to painful swelling, joint damage, and deformity. RA primarily targets smaller joints like those in the hands, wrists, and feet but can also affect other organs including the heart, lungs, eyes, blood vessels, and skin. These systemic effects can contribute to increased fatigue in people with RA.
How can Exercise Help?
- Easing of pain, fatigue and morning stiffness
- Decrease of painful inflammation and swelling
- Improvement of function
- Reducing joint damage
- Management of other RA related complication
- Increased muscle mass and bone health, to better support the joints
- Weight loss
What Type of Exercise?
Aerobic and Resistance Exercise Considerations
Pain may increase during activity involving the affected joint, but the benefits of exercise far outweigh this temporary discomfort. It’s important to monitor your pain during and after exercise to find a balance between manageable pain and gaining the positive effects of physical activity. A helpful guideline is the ‘two-hour pain rule’: if you experience unusual or increased pain lasting more than two hours after exercise, it means you’ve likely done too much. Next time, reduce the intensity or duration, and keep your Exercise Physiologist informed, as everyone experiences Osteoarthritis differently.
Exercise can be done at any time and will be beneficial, but you might want to consider:
- The time of day when you feel least tired
- When stiffness or soreness is at its lowest
- When your medication is most effective
Exercise Physiologists Role:
An Exercise Physiologist plays a key role in managing arthritis by developing personalised exercise programs that reduce joint pain, improve mobility, and strengthen the muscles supporting affected joints. We assess your individual condition and limitations, guide you through safe and effective aerobic, resistance, and flexibility exercises, and help monitor your symptoms to adjust the program as needed. By promoting regular, tailored physical activity, we aim to enhance your function, reduce inflammation, prevent further joint damage, and improve your overall quality of life.
GLA:D
Our practitioners include certified GLA:D® (Good Life with Arthritis: Denmark) practitioners, offering evidence-based education and exercise programs specifically designed to help manage hip and knee arthritis. Through this program, we provide targeted support to reduce pain, improve joint function, and enhance your quality of life.
