Welcome to our Doctor’s Q&A corner!

Today Dr Virdi answers questions on fitness for older adults in their 60s, 70s and above, specifically on Joint Pain and Arthritis. Don’t forget to send in any questions you might have for Dr Virdi. All personal details remain confidential. We will only publish your question.

Question/s:

“What exactly is arthritis? Should I exercise if I have osteoarthritis? Which exercises are easiest on my knees and hips? Why do my joints feel stiff, and will exercise help? Should I stop exercising if I feel pain?”

Answers:

What exactly is arthritis?

Osteoarthritis is the most common type of arthritis. It is a long-term condition affecting the joints, where the tissues within the joint gradually change and become less able to withstand normal loads. Although it becomes more common with age, it is not simply a result of “wear and tear”. Genetics, previous injuries, joint shape, weight and other factors can all contribute.

Osteoarthritis commonly affects the knees, hips and hands, but it can affect almost any joint. Symptoms can include pain, stiffness, swelling and reduced movement.

Treatment depends on how severe the symptoms are. In the early stages, regular exercise, strengthening, weight management where appropriate and pain relief can often help significantly.

If symptoms become more troublesome, treatments such as physiotherapy, stronger pain relief or steroid injections may be considered. In advanced osteoarthritis, where pain and reduced mobility significantly affect quality of life despite other treatments, joint replacement surgery may be an option. This involves replacing part or all of the damaged joint with an artificial joint, which can substantially improve pain and mobility.

Should I exercise if I have osteoarthritis? Which exercises are easiest on my knees and hips?

Yes. Exercise is actually one of the most important treatments for osteoarthritis and can help improve pain, strength, mobility and overall function. The type and intensity of exercise should be adapted to your symptoms and abilities. If you have knee or hip osteoarthritis, high-impact activities such as running, jumping or exercising on steep hills may be uncomfortable, particularly when symptoms are flaring.

Lower-impact activities such as cycling, swimming, walking on level ground and water-based exercise can be easier on the joints. Strength training is also beneficial and can help support the muscles around the affected joint.

The key is to start gradually and build up as tolerated. Having osteoarthritis does not mean you should avoid using the joint — appropriate movement generally helps to maintain mobility and function.

Why do my joints feel stiff, and will exercise help?

Stiffness is a common symptom of osteoarthritis and is often most noticeable first thing in the morning or after sitting or resting for a period of time. Many people find that their joints feel better after gentle movement, as the joint gradually warms up and the surrounding muscles become active. Regular exercise can help reduce stiffness and improve strength and mobility over time.

The amount of stiffness and the response to exercise will vary depending on the severity of the osteoarthritis and the individual.

Should I stop exercising if I feel pain?

Not necessarily - some mild discomfort when starting a new exercise programme can be normal, particularly as your muscles adapt. However, you should not feel that you need to push through significant or worsening joint pain. If an exercise causes sharp, severe or persistent pain, reduce the intensity, modify the activity or stop and seek advice from a healthcare professional or physiotherapist.

It is also worth remembering that exercise does not usually damage an osteoarthritic joint. In fact, appropriate exercise is an important part of managing the condition. The aim is to find a level and type of activity that your joints tolerate comfortably and then gradually build from there.

How can I help my arthritis?

Regular exercise is one of the best ways to manage osteoarthritis. Low-impact activities such as walking, swimming and cycling, alongside strength exercises, can improve mobility and reduce pain.

Maintaining a healthy weight can reduce pressure on weight-bearing joints, particularly the knees and hips. A balanced diet, not smoking, limiting alcohol and getting good-quality sleep can also support overall joint and general health

The key is to keep moving and find activities that your joints tolerate well, rather than avoiding exercise altogether.