Falcon Health Logo Orange

The Best Exercises for Osteoarthritis

As we age, osteoarthritis can become more prevalent. Osteoarthritis derives from arthritis. It can affect any joint in your body, but most often it develops in joints that have been overused during work or play. However, there are many ways in which we can combat this. In today’s blog, we will discuss how osteoarthritis affects people and identify some key exercises for osteoarthritis.

What Is Osteoarthritis?

Osteoarthritis is a degenerative joint disease that can occur due to many different reasons. It most often affects the hands, knees, hips, and spine. The symptoms of osteoarthritis can include pain, stiffness, swelling, and difficulty moving the affected joint. As the disease progresses, the symptoms will usually become more severe.


Exercises for Osteoarthritis

Exercises for osteoarthritis are designed to maintain or improve the range of motion in the joints affected by osteoarthritis. Low-impact aerobic exercises can help to increase blood flow and reduce pain and stiffness. Strengthening exercises for the muscles around the affected joints can help support the joints and take some of the pressure off. Range-of-motion exercises are also important, as they help to keep the joints flexible. Here are a few exercises for people suffering from osteoarthritis.


On Your Bike

Riding a bike is a great way to get some low-impact aerobic exercise for osteoarthritis. It’s also a good way to strengthen the muscles around your hips and knees, as well as improve the range of motion in those joints. If you are on a road bike or upright exercise bike, make sure your seat is positioned correctly and comfortably to avoid strain on your neck, back, arms or legs. We recommend the use of a recumbent bike as they are far easier to get on and off, but also provides more support whilst allowing you to receive the same physical benefits.

Take A Dip

Swimming is another great form of low-impact aerobic activity with many exercises for osteoarthritis. It’s also good for strengthening the muscles around your hips and knees. Swimming is great for enhancing your aerobic and muscular systems, but as you are floating, the impact on your bones and joints is greatly reduced. If you are not a strong swimmer, you can still get a good workout by swimming laps in a shallow pool or doing water aerobics. The water will soften the impact on your skeletal system, so regardless of how strong a swimmer you are, you will see some great benefits!

Have a Seat

If you have trouble getting down on the floor to do exercises, there are plenty of exercises you can do while seated in a chair. These exercises can help to improve your range of motion and flexibility as well as strengthen the muscles around your joints. Some of our favourite chair exercises for osteoarthritis include:

  • Seated leg lifts: Lift your leg straight out in front of you, keeping your knee straight. Hold for a count of five and then slowly lower your leg back down. Repeat with the other leg.

  • Seated hamstring curls: Place a resistance band around your ankles and then lift your leg towards your bottom, keeping your knee bent. Return to the starting position and repeat with the other leg.

  • Seated twists: Sit up tall in your chair and twist your torso to the right, then to the left. Make sure you keep your shoulders down and back and your spine straight as you twist.


Contact Us

If you are suffering from osteoarthritis and would like to know more about exercises that can help, or if you would like to book a treatment with one of our team of physiotherapists or chiropractors at Falcon Health, please contact us today at 01444 257555 or info@falcon-health.com.


The latest from the Falcon Health blog

Special Offer

Head over to our bookings page and get your initial chiropractic or physiotherapy consultation for only £50. That is a huge 50% off!