Joint pain can make everyday activities feel more challenging. Walking to the shops, climbing stairs, getting out of a chair, or enjoying a regular walk may become uncomfortable when you have osteoarthritis.
If you experience joint pain and stiffness, you may worry that exercise will make your symptoms worse. However, avoiding movement altogether can contribute to muscle weakness, reduced mobility and difficulty carrying out daily activities.
The good news is that staying active with osteoarthritis is possible with the right approach. Gentle, regular movement and an exercise programme suited to your abilities can help improve physical function, support joint health and make everyday activities more manageable.
In this guide, Home Physio Experts explains what osteoarthritis is, how it can affect mobility, which types of exercise may help and when physiotherapy could be beneficial.
What Is Osteoarthritis?
Osteoarthritis is a common joint condition that affects the tissues within and around a joint. It is often associated with changes in the cartilage, bones, and other joint structures over time.
It most commonly affects the knees, hips, hands, and spine. Symptoms can vary from person to person and may change from day to day.
Common symptoms of osteoarthritis include:
Joint pain: Discomfort that may increase during or after activity.
Stiffness: Difficulty moving a joint, particularly after resting.
Reduced flexibility: Finding it harder to bend or straighten a joint fully.
Swelling or tenderness: The affected area may feel swollen or sensitive.
Reduced mobility: Walking, climbing stairs, or standing up from a chair may become more difficult.
Osteoarthritis does not affect everyone in the same way. Some people experience relatively mild symptoms, while others find that joint pain interferes with their independence and quality of life.
If you have new, persistent, or worsening joint symptoms, speak to a healthcare professional for an appropriate assessment.
Why Does Osteoarthritis Make Movement Difficult?
Joint pain can change the way you move. You might begin walking more slowly, avoid stairs, or spend more time sitting because movement feels uncomfortable.
Although resting may provide temporary relief, consistently avoiding activity can create additional challenges.
1. Reduced muscle strength
When joint pain limits movement, the muscles surrounding the affected joint may become weaker. For example, weakness around the knee or hip can make walking, standing, and climbing stairs more difficult.
2. Increased stiffness after resting
Remaining in one position for a long time may make your joints feel stiff when you start moving again. Gentle movement throughout the day may help you manage this stiffness.
3. Reduced confidence when walking
If movement causes discomfort, you may become concerned about losing your balance or aggravating your symptoms. This can lead to less activity and reduced confidence in everyday situations.
4. Difficulty with daily activities
Tasks such as getting dressed, preparing meals, shopping, or getting out of a chair may require more effort when joint pain and muscle weakness occur together.
Perceiving these difficulties can help you identify realistic ways to remain active and maintain your independence.
Can Exercise Help With Osteoarthritis?
Yes. Therapeutic exercise is a core part of osteoarthritis management. According to guidance from the National Institute for Health and Care Excellence (NICE), exercise should be tailored to each person's needs and may include muscle-strengthening exercises and activities that improve general fitness.
Regular exercise can help:
Strengthen the muscles strengthening affected joints.
Improve or maintain mobility and physical function.
Make everyday movements easier to manage.
Support balance, walking ability and general fitness.
Improve confidence in carrying out daily activities.
You may experience some discomfort when starting a new exercise programme, particularly if you have not been active for a while. This does not automatically mean that exercise is damaging your joints.
The type, intensity and amount of exercise should be appropriate for your symptoms and abilities. If you are unsure how to begin, a physiotherapist can help you identify suitable activities.
5 Practical Ways to Stay Active With Osteoarthritis
You do not necessarily need an intensive exercise routine to begin improving your movement. Small, manageable changes can help you build a more consistent routine.
1. Start With Gentle Movement
If joint pain makes exercise difficult, begin with activities that feel manageable rather than trying to do too much at once.
Depending on your symptoms and abilities, suitable activities may include short walks on level ground, gentle movements while seated, or other low-impact activities.
Start with a comfortable amount of activity and gradually increase it as your tolerance improves.
If walking is painful or you have difficulty maintaining your balance, seek professional advice before choosing an activity.
2. Include Strengthening Exercises
Strengthening the muscles around affected joints can help support everyday movement.
For example, a physiotherapist may consider exercises that target the muscles around the hips, thighs or knees, depending on your symptoms and functional goals.
The most appropriate exercises will depend on your joint condition, strength, balance and medical history. There is no single exercise programme that suits everyone with osteoarthritis.
If you experience significant pain or struggle to perform an exercise safely, ask a qualified professional to review your technique and modify the activity.
3. Avoid Sitting for Long Periods Without Moving
Long periods of inactivity can make it harder to maintain strength and mobility.
Try to change position regularly and include comfortable movement breaks throughout your day. You might stand up from your chair, walk around your home, or perform a few gentle movements if these activities are safe for you.
If standing is difficult, seated movement may be a suitable starting point.
The aim is to find practical ways to include activity in your daily routine rather than relying entirely on a single exercise session.
4. Pace Your Activities
Doing too much on a good day can sometimes leave you struggling with pain or fatigue afterwards.
Activity pacing means spreading tasks throughout the day, taking breaks when needed, and increasing activity gradually.
For example, instead of completing all your household tasks in one session, you could divide them into shorter periods with rest breaks between activities.
Pay attention to how your joints respond during activity and afterwards. If symptoms repeatedly worsen or remain significantly aggravated, review your activity levels with a health professional.
5. Make Everyday Movement Easier
Small adjustments to your daily routine may help you stay active with less difficulty.
Depending on your needs, these might include:
Choosing supportive, comfortable footwear.
Using a suitable handrail when climbing stairs.
Keeping frequently used items within easy reach.
Using a stable chair that makes standing up easier.
Planning shorter walking routes with opportunities to rest.
If you have difficulty walking safely, a physiotherapist can assess your mobility and advise whether a walking aid or other adjustment may be appropriate.
Which Exercises Are Suitable for Osteoarthritis?
The right exercises depend on which joints are affected and how your symptoms influence movement.
Here are some broad categories that a physiotherapist may consider when developing an individual programme.
Muscle-strengthening exercises
These exercises target muscles that support the affected joints. For someone with knee osteoarthritis, for example, the programme may include exercises for the thigh and hip muscles.
Low-impact aerobic activity
Activities such as walking on suitable surfaces, stationary cycling or water-based exercise may help maintain general fitness, depending on the person's mobility and tolerance.
Mobility exercises
Gentle, controlled joint movements may help maintain comfortable movement and reduce the feeling of stiffness after periods of rest.
Balance and functional exercises
If osteoarthritis affects your walking or confidence when standing, a physiotherapist may incorporate appropriate balance activities and practice of everyday movements.
Important: These are examples, not a prescribed exercise plan. If you have severe pain, significant swelling, recent surgery, frequent falls, or other health conditions, seek individual advice before starting or changing an exercise routine.
How Can You Manage Osteoarthritis Pain During Exercise?
Managing discomfort can help you remain consistent with suitable physical activity.
Consider the following approaches:
Begin gradually. Choose an amount of movement that feels manageable and build up over time.
Warm up gently. Start with comfortable movements before attempting more demanding activities.
Adjust the exercise. If a movement is too difficult, a physiotherapist may suggest a smaller movement range, fewer repetitions, or an alternative exercise.
Allow recovery time. Balance activity with rest, particularly when symptoms fluctuate.
Monitor changes. Take note of what makes your symptoms better or worse and discuss persistent problems with a health professional.
Exercise may initially increase some discomfort, but it should be approached in a way that remains appropriate for your condition. Severe or persistent worsening pain should not be ignored.
If you develop a suddenly hot, red or markedly swollen joint, severe unexplained pain or difficulty bearing weight, seek prompt medical assessment rather than trying to exercise through it.
When Should You Consider Physiotherapy for Osteoarthritis?
You may benefit from a physiotherapy assessment if joint pain is affecting your ability to carry out everyday activities or you are unsure how to exercise safely.
Consider seeking professional advice if:
You find walking or climbing stairs increasingly difficult.
You struggle to stand up from a chair or get in and out of bed.
Joint stiffness is limiting your daily routine.
You have reduced your activity because you are worried about pain.
You are finding it difficult to maintain your strength or balance.
You have tried exercising but are unsure which activities are appropriate.
Your symptoms are not improving with your current management approach.
A physiotherapist can assess your movement, strength, balance and functional limitations, then discuss suitable options based on your individual needs.
Physiotherapy does not cure osteoarthritis, but an appropriate management plan may help improve symptoms, physical function and confidence with movement.
How Can Home Physiotherapy Help With Osteoarthritis?
Travelling to a clinic can be challenging when joint pain makes walking, using stairs or getting into a car uncomfortable.
Home physiotherapy allows your movement and everyday challenges to be assessed in the environment where you carry out your daily activities.
At Home Physio Experts, an individual home physiotherapy assessment can help identify how joint pain is affecting your mobility and what support may be suitable.
Depending on your assessment findings, physiotherapy may include:
Mobility assessment: Understanding how joint pain affects walking, standing and everyday movement.
Personalised exercise guidance: Identifying appropriate strengthening, mobility and functional exercises.
Balance and movement assessment: Exploring difficulties with standing, turning or moving around your home.
Functional rehabilitation: Working towards practical goals such as getting out of a chair, managing stairs or walking more comfortably.
Advice for daily activities: Discussing ways to pace tasks and adapt movements to your needs.
Progress reviews: Reviewing your response to the programme and adjusting it when appropriate.
The aim is to help you work towards realistic functional goals while taking your symptoms, abilities and preferences into account.
Home physiotherapy may be particularly useful for people who find travelling difficult or prefer support with movement in their own home.
Home Physiotherapy in London and Surrounding Areas
Home Physio Experts provides home physiotherapy services for people who need support with movement, rehabilitation and everyday physical activities.
If osteoarthritis is making it harder to remain active, a home assessment may help you understand your movement difficulties and explore suitable rehabilitation options.
Our service areas include Havering, Brentwood, Chelmsford, Waltham Forest and Redbridge, subject to availability.
If joint pain is affecting your independence, contact Home Physio Experts to discuss your needs and whether a home physiotherapy assessment may be appropriate.
Make the first step towards moving with greater confidence. Visit Home Physio Experts to learn more about our services and enquire about an assessment.
Frequently Asked Questions About Osteoarthritis and Physiotherapy
1. Is walking good for osteoarthritis?
Walking may be suitable for many people with osteoarthritis and can help maintain general fitness and mobility. Start at a comfortable level, choose a suitable surface, and increase activity gradually. If walking causes significant pain or feels unsafe, seek advice from a healthcare professional.
2. Should I exercise if I have osteoarthritis pain?
Exercise is a core treatment for osteoarthritis. You may feel some discomfort when starting a programme, but the exercises should suit your symptoms and abilities. If pain becomes severe, symptoms persistently worsen, or a joint becomes hot and swollen, seek medical advice.
3. What is the best exercise for knee osteoarthritis?
There is no single best exercise for everyone. A suitable programme may include strengthening the thigh and hip muscles, gentle mobility work and appropriate aerobic activity. A physiotherapist can help select exercises according to your symptoms, strength and functional goals.
4. Can physiotherapy help with hip osteoarthritis?
Physiotherapy may help people with hip osteoarthritis manage symptoms, maintain strength and improve physical function. A programme may include tailored exercises, mobility guidance and advice on daily activities. The approach depends on the person's symptoms and assessment findings.
5. Can osteoarthritis get worse if I stop exercising?
Avoiding activity for long periods can contribute to reduced muscle strength and physical fitness, which may make everyday movement more difficult. However, changes in symptoms vary between individuals. Appropriate exercise can help maintain function and manage symptoms.
6. Can I have physiotherapy at home if I have difficulty walking?
Home physiotherapy may be a suitable option if travelling is difficult because of pain or reduced mobility. A physiotherapist can assess your movement and discuss an appropriate plan based on your needs, safety and goals.
7. When should I see a physiotherapist for joint pain?
Consider an assessment if joint pain affects walking, stairs, standing up, or other daily activities, or if you need help choosing suitable exercises. Seek medical assessment for new or unexplained symptoms, and urgent care for severe symptoms or a suddenly hot, swollen joint.
Final Thoughts
Living with osteoarthritis does not mean you have to give up on movement. Although joint pain and stiffness can make everyday activities more challenging, suitable exercise, gradual progression and practical adjustments may help you maintain strength and independence.
The most effective approach is one that considers your individual symptoms, physical abilities and daily goals. If you are unsure how to remain active safely, professional guidance can help you identify appropriate next steps.
Home Physio Experts can help you explore home physiotherapy options if osteoarthritis is affecting your mobility and everyday life.
Contact us to discuss whether an individual assessment could support your rehabilitation goals.
Disclaimer: This article is for general information only and does not replace an individual assessment, diagnosis, or treatment advice from a qualified healthcare professional. Exercise suitability varies between individuals. Seek appropriate medical advice about new, severe, or worsening symptoms.