Exercises to Help Relieve Your Arthritis Pain
With The Keep Moving® Program
How Exercise Can Reduce Arthritis Pain and Can Boost Joint Health
Did you know that people who exercise have a 43% reduced risk of osteoarthritis-related disability? Gentle exercise routines with knee, hip, and other joint arthritis in mind can help improve strength and mobility, therefore reducing and preventing arthritis pain from worsening. Before starting or changing an exercise program to help with arthritis pain management, talk with your healthcare provider about whether you are healthy enough to participate. When determining how to relieve arthritis pain, remember that taking an over-the-counter (OTC) pain reliever like TYLENOL 8 HR Arthritis Pain, which can be used for minor pain of arthritis, is not the only way.
Exercise may help reduce arthritis pain by:
Providing joint pain relief
Limiting the amount and type of pain relievers used
Helping you stay active and energized
Improving sleep, overall health and quality of life
Helping you function better in everyday tasks
Allowing joints to move more easily and slow arthritis damage
Recommended Exercises for Arthritis Pain Relief
Strengthening Exercises for Arthritis: Build Joint Support and Relieve Pain
Strengthening exercises help reduce arthritis pain by building muscle around affected joints, improving stability and easing daily movements. The following exercises may be particularly useful for those with arthritis knees or those with hip arthritis. Try these exercises to help strengthen your joints:
Backward Leg Lifts
Bridges
Chair Squats
Side Leg Raises
Stretching Exercises for Arthritis: Improve Flexibility and Reduce Joint Stiffness
Often, the best arthritis pain relief comes from improving joint flexibility and range of motion. Particularly for arthritic knees, hip arthritis, and arthritis of other large joints, the following gentle stretching exercises can ease stiffness and help maintain mobility:
Calf Stretches
Quad Stretches
Hamstring Stretches
Hip Stretches
Cardio Exercises for Arthritis: Boost Heart Health and Ease Joint Pain
Promoting a healthy heart, stamina, and weight can help relieve symptoms of arthritis. Cardio exercises are a great way to improve heart health, stamina and maintain a healthy weight. These exercises are helpful for all types of arthritis. Again, talk to your healthcare professional before starting or changing an exercise regimen, or have questions about particular exercises.
Types of cardio exercises for arthritis pain relief:
Low-impact exercises—such as walking, elliptical machines, or water aerobics—are easier on arthritis hip pain and arthritis knee pain.
Amount of cardio exercise to help relieve arthritis:
20-30 minutes daily (If you’re inactive, start with 5-10 minutes and increase over time to help what causes arthritis pain).
2½ hours weekly of moderate exercise, or 75 minutes weekly of vigorous exercise.
Do as much as you can do. Even if you can’t fit in much cardio, the strengthening and stretching exercises can help with things like arthritis back pain.
Warm-ups and Cool-downs: Essential for Arthritis Relief
Warming up before activity and cooling down afterwards can help minimize injury when preventing arthritis with exercise.
Always warm up for 3-5 minutes before beginning arthritis exercises with light activity like walking around the block or marching in place.
Cool down for at least 5 minutes after strengthening or cardio exercises. You can do more light activity like walking or stretching exercises.
When you start exercising to relieve arthritis symptoms, you may initially have some mild discomfort, but this often improves after a few minutes. Listen to your body if any initial discomfort persists – it knows what is arthritis appropriate exercise for you.
Note: If you experience severe arthritis pain during your workout, stop immediately and talk with your healthcare provider about arthritis management. Always read and follow the label before taking any arthritis pain medication.
References
- Exercise helps ease arthritis pain and stiffness. Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971
- Your Exercise Solution (YES). Arthritis Foundation, https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/your-exercise-solution
- Arthritis Exercise: What To Try and What To Avoid. Cleveland Clinic, https://health.clevelandclinic.org/arthritis-exercises
Links to other parties’ articles and websites are provided for convenience only. Kenvue is not responsible for their content.