Osteoarthritis and movement: why keeping active is one of the best things you can do
Nicola Tik
If you have osteoarthritis, you may have been cautious about exercise, worried that loading your joints will accelerate the changes already happening in them. This article looks at what the evidence actually shows, and why movement is one of the most consistently effective tools available for managing osteoarthritis well.
Cartilage does not have its own blood supply. It receives nutrients through the movement of fluid within the joint, a process that only happens when the joint is loaded and moved. Regular movement keeps this process active, which helps maintain the health of the remaining cartilage and the surrounding joint tissues.
The muscles around a joint play an equally important role. Strong, well-conditioned muscles absorb and distribute the forces passing through the joint, reducing the load on the cartilage itself. When muscles weaken through inactivity, more of that load falls directly on the joint, which tends to increase both pain and stiffness over time.
Movement also has a direct effect on pain. Regular physical activity influences how the nervous system processes pain signals, and research consistently shows that people with osteoarthritis who remain active report less pain over time than those who reduce their activity levels.
There is good evidence for several types of movement in osteoarthritis, and the most important thing is finding something that feels manageable and sustainable rather than looking for a single correct exercise.
Strengthening exercise is particularly well supported. Building the muscles that support and surround affected joints reduces load on the cartilage and tends to produce meaningful reductions in pain over weeks to months. You do not need a gym or heavy weights to achieve this. Bodyweight exercises, resistance bands, and water-based exercise are all effective options.
Low-impact aerobic activity, walking, cycling, and swimming, keeps the joints moving through their range while distributing load comfortably. Walking remains one of the most accessible and well-evidenced options for most people with osteoarthritis, even when it feels counterintuitive to start.
Flexibility and range of motion work helps maintain the joint's ability to move through its full range and reduces the stiffness that tends to build with inactivity. Gentle stretching, yoga, and tai chi all have reasonable evidence behind them and tend to be well tolerated.
Some things to try:
If you would like a guided movement routine you can follow at your own pace, VIDA has a short video to help you get started.
Stiffness after rest is one of the most common experiences with osteoarthritis, particularly first thing in the morning or after sitting for a while. This stiffness usually eases within a few minutes of gentle movement as the joint warms up and fluid redistributes within it.
It is worth distinguishing this start-up stiffness from pain that builds during activity and does not ease. The former is a normal feature of osteoarthritis and is not a signal to rest. The latter is worth paying attention to and may suggest the activity level or type needs adjusting.
One of the most useful things to understand about osteoarthritis and movement is that the goal is not to avoid load but to manage it well. Joints need to be loaded to stay healthy, but too much load in a short period, or a sudden increase in activity after a long rest, can provoke a flare-up.
Gradually building up the amount and intensity of movement over weeks rather than jumping in quickly tends to produce far better results. Many people find that a period of increased symptoms in the first week or two of a new exercise routine settles as the joint and surrounding tissues adapt. This early discomfort is not damage. It is the joint adjusting to a new demand.
Flare-ups are a normal part of living with osteoarthritis and do not mean things are deteriorating. On harder days, reducing intensity rather than stopping altogether tends to maintain the benefits of staying active while giving the joint some room to settle. A shorter walk, a gentler session, or movement in water instead of on land are all valid adjustments rather than retreats.
Your VIDA pain check-in is a good way to track how your symptoms respond to different types and amounts of activity over time, so you can build a clearer picture of what works best for you.
If you notice a significant and sustained increase in joint swelling, warmth, or pain that is not settling with your usual approach, it is worth speaking to your GP.