Arthritis Awareness Month: Staying Active When It Hurts

Staying Active with Arthritis

Introduction – Moving Through the Myths

Arthritis is often described as the enemy of movement: creaky joints, aching mornings, and an ever-present reminder that the body’s natural wear and tear can be cruel. Yet physiotherapists know a powerful truth—the best medicine for arthritis is movement itself. This article explores why keeping active matters, how to move safely, and how modern physiotherapy helps people live well even when joints protest.

1. Understanding Arthritis

What it is—and isn’t

Arthritis means inflammation of a joint, but the word covers more than 100 different conditions. The two most common are osteoarthritis (OA), in which cartilage thins and bones change shape, and rheumatoid arthritis (RA), an autoimmune condition that attacks the joint lining.

Contrary to popular belief, arthritis isn’t solely a disease of old age. It can affect people in their twenties or thirties, particularly after injury, genetic predisposition, or repetitive strain.

Pain does not always equal damage.

A sore joint does not automatically mean new destruction is occurring. Pain can arise from stiffness, inflammation, or sensitised nerves. Physiotherapists help patients interpret these signals so that discomfort doesn’t lead to unnecessary avoidance of activity.

2. Why Movement and Staying Active Matters

Motion lubricates joints

Synovial joints rely on movement to distribute nourishing fluid. When you walk or cycle gently, you “oil the hinges”, helping cartilage absorb nutrients.

Exercise strengthens support structures.

Stronger muscles act like scaffolding, reducing load on painful joints. Even minor improvements in quadriceps or gluteal strength can dramatically reduce knee forces.

Activity regulates inflammation

Regular moderate exercise reduces inflammatory markers, improves circulation, and helps maintain a healthy weight—vital for people whose knees or hips bear daily pressure.

3. Busting Common Myths

Myth	Reality
“Exercise wears joints out.”	Movement preserves cartilage by keeping it nourished. Overuse without rest is harmful, but sensible exercise is beneficial.
“I should stop when it hurts.”	Mild discomfort during exercise is normal. Sharp or worsening pain should be discussed with a physiotherapist.
“Arthritis always gets worse.”	Many people stabilise or even improve with good management, regular movement, and strength training.
“Only medication helps.”	Medication can reduce pain, but long-term improvement comes from movement, education, and lifestyle changes.

4. The Physio Approach

A physiotherapist’s role is to guide safe, effective activity while addressing stiffness, weakness, and fear of movement.

Assessment

A session begins with understanding which joints are affected, pain patterns, mobility limits, and lifestyle goals. Your physio may assess posture, gait, and muscle strength to find areas to target.

Education

Knowing why pain occurs helps patients regain confidence. Physiotherapists use simple models—like the “traffic-light system”—to explain when to rest (red), modify (amber), or continue (green).

Exercise Prescription

A personalised plan may include:

• Range-of-motion drills: gentle knee or shoulder circles, ankle pumps.

• Strengthening: sit-to-stands, resistance-band exercises, step-ups.

• Low-impact cardio: walking, swimming, cycling, aqua-aerobics.

• Balance work: single-leg stands, tandem walking, or wobble-board drills.

Manual Therapy

Joint mobilisation or soft-tissue techniques can temporarily ease stiffness and improve tolerance to exercise.

Lifestyle Coaching

Pain management involves sleep, stress, diet, and pacing—topics increasingly integrated into modern physiotherapy practice.

5. Gentle Exercises You Can Try

Important: These suggestions are general. If you have significant pain, swelling, or instability, consult a physiotherapist before starting.

A. Morning Mobility Routine (5 minutes)

• Knee hugs (10 reps) – Lying on your back, bring one knee towards the chest.

• Ankle circles (10 each way) – Keep circulation flowing.

• Shoulder rolls (10 forward/back) – Release tension and improve posture.

B. Strength Snack (10 minutes)

• Sit-to-stand from chair (3 × 8 reps) – Builds thigh strength.

• Wall push-ups (3 × 10) – Strengthens upper limbs.

• Mini step-ups (2 × 10 each leg) – Promotes hip and knee control.

C. End-of-Day Stretch (5 minutes)

• Hamstring stretch on bed edge (30 seconds each)

• Calf stretch against the wall (30 seconds each)

• Gentle spinal twist lying on back (10 seconds each side)

Consistency beats intensity; little and often maintains comfort far better than heroic bursts once a week.

6. Managing Flare-Ups

Even well-controlled arthritis flares occasionally. The trick is to recognise early signs—heat, swelling, increased morning stiffness—and act quickly.

1. Reduce load temporarily, not wholly. Swap jogging for swimming, or walking for cycling.

2. Use the “2-hour rule”: mild soreness that settles within two hours is acceptable; longer pain suggests overdoing it.

3. Apply heat or gentle movement, not prolonged rest.

4. Contact your physiotherapist if the flare persists or changes character.

7. The Emotional Side of Arthritis

Living with chronic pain can affect mood, sleep, and motivation. Research shows that anxiety and depression can heighten pain perception. Physiotherapists often collaborate with GPs or psychologists to teach pacing, mindfulness, or breathing techniques. Learning to move with discomfort rather than fighting it transforms quality of life.

8. Real-World Success Stories

Physiotherapy clinics across Ireland see daily examples of people reclaiming activity:

• Mary, 68, began with painful knees that limited gardening. After eight weeks of strengthening and pacing guidance, she walks two miles comfortably and tends her plants again.

• Tomás, 55, with shoulder arthritis, regained overhead reach after consistent band work and posture drills.

• Aoife, 42, living with rheumatoid arthritis, combines physiotherapy, medication, and yoga to manage fatigue while caring for her children.

The common thread? Each found a movement that suited their lifestyle.

9. Everyday Strategies for Joint Care

• Keep weight stable: even a 5 kg loss can reduce knee load by 20 per cent.

• Prioritise footwear: cushioned, supportive shoes protect hips and knees.

• Warm up: 5 minutes of gentle marching or cycling before chores or walks.

• Vary positions: alternate standing, sitting, and moving every 20 minutes.

• Plan recovery: short rests between tasks maintain stamina without stiffness.

10. When to Seek Professional Help

If you experience:

• Night pain that wakes you regularly

• Sudden swelling or redness

• Locking, giving way, or significant loss of motion

• New pain after a fall or accident

…then book a physiotherapy assessment or GP review. Early intervention prevents secondary problems such as muscle wasting and loss of confidence.

Conclusion – Keep Moving, Keep Living

Arthritis doesn’t mean surrendering favourite activities. With the right advice, tailored exercise, and consistent support, movement becomes medicine—not a threat. Whether your goal is climbing stairs comfortably or returning to golf, physiotherapy helps you progress safely and steadily.

Call to Action:Ready to move more confidently? Book an arthritis-focused physiotherapy session with RW Physiotherapy today and learn how to keep your joints healthy, strong, and active all year round.