If you have been diagnosed with mild osteoarthritis it may seem overwhelming and scary, but there are many ways for you to manage your condition and stay active! Mild arthritis means when you look at an X-ray image, there is some narrowing of the joint space, which can often lead to intermittent pain. Common symptoms include localized joint pain, dull/aching pain, pain that typically improves with movement, and pain that gets worse with overactivity. Most people feel the pain is irritating and uncomfortable, however, it is not limiting their regular function or activity at this stage.

It is SO important to stay appropriately active at this stage for your body to remain healthy. Typically, at this stage your cartilage (the soft cushion inside your joint that helps absorb force) has not been significantly impacted and regular activity is a good way to keep your cartilage healthy. The most challenging part is figuring out how much exercise keeps you feeling good, without overdoing it. “Overactivity” is unique to each individual and can be determined by how your body feels during and after completing the exercise. If you have pain that lingers after you complete a certain exercise or activity, you have probably done a bit too much volume. You can fix this issue by either reducing the time, frequency, or amount of exercise you perform.

Suggestions:

  • Continue your regular exercise routine and modify it if you notice a significant increase in pain or discomfort afterwards. You can modify your activity by reducing the frequency (how often you perform the activity every week), you can reduce the weight (if you are strength training), or you can decrease the amount of the exercise (reduce the time, distance, or number of repetitions that you perform at one time)
  • Understand that low impact exercises are important, but they are not the only option! Some moderate to higher intensity exercises are very beneficial for building muscle, power, and stronger bones! Higher impact exercises might include jogging, jump roping, strength training and more. It is always important to listen to your body but make sure you aren’t going too easy on yourself!
  • Start regular strength training if it is not already in your normal routine. Many studies have shown the importance of strength training to prevent the progression of osteoarthritis and to help reduce pain. Strength training is the best way to build your muscle mass, keep your bones strong and maintain your level of function. If you do not know where to start, seek the guidance of a professional to get started
  • Focus on balance exercises. Balance specific exercises are crucial to managing joint pain. Are you able to balance on one leg, if not it is time to start practicing and increase your confidence with balance! This can be as simple as standing next to your kitchen counter and practicing standing on one leg, or you can explore something like yoga or tai chi!
  • Maintain your weight or work to lose weight if appropriate. If you have excess weight on your body, it can increase the mechanical pressure on your joints and can also increase the level of inflammation in your body. Losing weight can have a significant impact on improving joint pain and is extremely important to keep in mind. Working with a nutritionist might be a good option!

It is important to listen to your body to determine what type of movement will work best for you – but the best thing you can do is keep yourself moving in some way. Remember to always start small if you are trying a new exercise or activity and see how your body responds. Just because you have pain does not mean you can’t perform that exercise, see if there is a way to modify it to increase your level of comfort. Something is always better than nothing! Keep up the great work, we know that you can do it!

 

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  • Arthritis | CDC
  • Benefits of Exercise for Osteoarthritis | Arthritis Foundation
  • Salis, Z., Sainsbury, A., I. Keen, H. et al. Weight loss is associated with reduced risk of knee and hip replacement: a survival analysis using Osteoarthritis Initiative data. Int J Obes 46, 874–884 (2022). https://doi.org/10.1038/s41366-021-01046-3
  • Tan, L., Cicuttini, F.M., Fairley, J. et al. Does aerobic exercise effect pain sensitization in individuals with musculoskeletal pain? A systematic review. BMC Musculoskelet Disord 23, 113 (2022). https://doi.org/10.1186/s12891-022-05047-9