Osteoarthritis and Exercise

Arthritis is one of the major causes of disability in the United States. Osteoarthritis (OA) is the most common form of arthritis. OA is estimated to affect one third of those over age 60. OA may affect one joint or multiple joints. Weight-bearing joints (hips and knees) are more susceptible. OA causes degeneration of the cartilage in joints, which leads to pain and muscle weakness. As a result of this there is often loss of mobility and function for the older adult with OA. It is this vicious cycle of OA and inactivity that leads to disability or morbidity.

Exercise can help stop this cycle. It should be implemented as early as possible in the course of the disease. The benefits of exercise are numerous. Increasing muscle strength and joint mobility will help protect the joint which may further lead to decreased pain and swelling. Exercise will help increase circulation to the joint which will nourish the joint and take out toxins. Improving flexibility with stretching and range-of-motion exercise (passive, active-assist or active) will help prevent the loss of mobility. Cardiovascular exercise may lead to weight loss, which will decrease stress applied to the joint.

Therefore, an exercise prescription should have four goals: (1) cardiovascular conditioning, (2) improvements in strength, (3) added flexibility, and (4) increased joint mobility.

Follow the guidelines as you would for any healthy individual and modify for deconditioned individuals. Ideally you want to aerobically exercise for 30 minutes at least 3 times per week at 60-80% maxHR. You need to strength train the whole body a minimum of two times per week and no more than four, leaving one day between sessions. Stretching can be done every day for the whole body and range-of-motion exercises should be done to affected OA joints prior to any exercise. Be aware that setbacks may occur such as discomfort, fatigue and swelling. Modify the program and continue.

by Carol Glasscock, MS,PT