How Exercise Physiology Can Help with Osteoarthritis & Joint Pain
- Nick Adkins
- May 8
- 2 min read
Updated: 3 days ago
Osteoarthritis (OA) is the most common form of arthritis, affecting millions of people worldwide. It’s often associated with joint stiffness, pain, and reduced mobility. It is often described as ‘wear and tear’ and ‘bone on bone’ which has negative connotations and often makes sufferers avoid movement due to the fear of damaging their joints further.
This couldn’t be further from the truth, in fact the most effective and evidence-based ways to manage OA isn’t rest, it’s movement and strength training!
“If I have arthritis, won’t weights make the bone on bone worse?” It’s a question I hear all the time, this is where exercise physiology comes in.
Osteoarthritis has often been described as a “wear and tear” condition, but that’s an outdated view. It’s more accurate to think of it as a joint adaptation issue influenced by mechanical stress, inflammation, lifestyle factors, and muscle function.
While cartilage changes are part of OA, pain isn’t always correlated with the amount of cartilage loss seen on scans. In fact, many people with severe joint changes on imaging report little to no pain and vice versa!
Pain in OA is often the result of how the body moves and loads joints, along with deconditioning, fear of movement, and chronic low-grade inflammation.
How an Accredited Exercise Physiologist (AEP) can help:
Assess the Individual, Not Just the Joint
No two people experience OA the same way. An AEP will look beyond your X-ray or MRI, considering your movement patterns, strength levels, goals, and pain triggers.
Build Strength to Support the Joint
Stronger muscles = less joint load. Improving the strength of muscles around an arthritic joint (like the quadriceps for knees or glutes for hips) can significantly reduce pain and improve function.
Improve Movement Efficiency
OA often leads to stiff, guarded movement. An AEP can guide you through mobility work and functional training to help restore smoother, more confident movement.
Encourage Safe, Sustainable Activity
Fear of pain often leads to inactivity, which worsens joint health over time. AEPs help break that cycle by building your confidence with progressive, achievable exercise plans.
Support Long-Term Management
Exercise isn’t just about short-term symptom relief—it’s part of a long-term plan to keep you doing what you love. Whether it’s gardening, walking, or playing with your grandkids, movement is medicine.
“But What If It Hurts?”
Another common and very valid question. A bit of discomfort during or after exercise doesn’t mean damage is happening. In fact, most of the pain disappears as you exercise, the muscles a warm up and the joint is able to move more. This is essential to maintain cartilage health and reduce pain over time.
Your AEP will monitor your response to exercise closely, adjusting your program as needed to keep you progressing safely and confidently.
Osteoarthritis doesn’t immediately mean you have to jump into a replacement surgery. With the right guidance and a tailored exercise plan, you can move better, hurt less, and maintain the activities you enjoy.
If you’re unsure where to start or what is safe for your osteoarthritic joint, contact an AEP today!
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