Exercise can be a great way to keep your body moving, maintaining function that can often slip away as we age. But conditions like arthritis get in the way, and can even turn something that used to be good and fun into a source of aggravating pain.
Arthritis affects millions of people worldwide, yet the condition manifests differently for practically every single person. While some experience mild morning stiffness, others face debilitating pain that significantly impacts daily activities. And the exercises that help one person might worsen symptoms for another.
As a physical therapy and rehabilitation clinic, we don’t recommend specific exercises online for this reason. Some general principles may apply to many people, but there’s very little advice that is universally true. Here, we’ll go through a few specific areas of the body that experience joint pain from arthritis and provide guidance on the types of activities to limit, even when other internet research might suggest it’s a great idea.
Types of arthritis and activities to avoid
Whether you’ve received an official diagnosis of osteoarthritis or rheumatoid arthritis, or you’re simply dealing with chronic joint pain, you’ve likely encountered plenty of online advice about pain relief. It might seem like total pain relief is just a certain lifestyle change away, but with a condition like arthritis, this unfortunately isn’t usually the case.
Simply consider that there’s not just one type of arthritis. Osteoarthritis, the most common form, occurs when joints physically wear down over time. This wear-and-tear condition typically affects weight-bearing joints like hips, knees, and spine. Rheumatoid arthritis, an autoimmune condition, causes inflammation throughout the body and can affect multiple joints simultaneously.
Each type requires different exercise considerations. Osteoarthritis exercises to avoid are high-impact movements that place excessive stress on already compromised joints. Rheumatoid arthritis management requires careful attention to inflammation levels and activity modification during flare-ups.
And within each person’s experience, some parts of the body are more sensitive to pain, inflammation, and degradation, that can be worsened by certain activities or exercises.
Hip arthritis exercises to avoid
Hip arthritis can severely limit mobility and make simple movements like walking or climbing stairs extremely painful. Certain exercises that might be safe for other types of joint pain can place unnecessary stress on hip joints and should be avoided.
- High-impact activities top the list of hip arthritis exercises to avoid. Running on concrete, jumping, and plyometric movements create excessive force through the hip joint.
- Prolonged sitting, whether in your day-to-day life or even during activities like yoga or meditation can increase stiffness. Extended hip flexion tightens muscles and may worsen stiffness that many arthritis sufferers experience.
- Single-leg balance exercises on unstable surfaces create unpredictable forces through the hip joint. While balance training remains important, stable surface exercises provide safer alternatives for improving stability and coordination.
- Heavy weightlifting like lifting heavy boxes from the ground or doing weighted squats can exceed the joint’s current capacity.
Shoulder arthritis exercises to avoid
Shoulder arthritis affects overhead reaching, lifting, and even basic activities like combing hair or reaching for objects on shelves. Several common exercises can worsen shoulder arthritis symptoms and should be approached with caution or avoided entirely.
- Overhead exercises create significant compression through the shoulder joint. Shoulder presses, lat pulldowns, and similar exercises force the joint through potentially painful positions and expose vulnerable joint positions if not performed safely.
- Pulling exercises that require significant shoulder external rotation, such as rowing or certain swimming strokes, can aggravate arthritis symptoms.
- Cross-body movements that force internal rotation and adduction, such as certain tennis or golf swings, as well as starting a gas-powered yard tool such as a lawn mower. These activities often involve rapid acceleration and deceleration that can jar arthritic joints.
Hand/finger arthritis exercises to avoid
Hand and finger arthritis affects different activities than arthritis in the larger joints. Fine motor skills and activities, such as writing, typing, and gripping objects can feel impossible and frustrating. While maintaining hand mobility remains crucial, certain exercises can worsen symptoms and should be modified or avoided.
- Forceful gripping exercises that require sustained or intense grip strength can increase joint stress and trigger pain. Heavy resistance putty, stress balls used with excessive force, or gripping exercises with significant resistance may worsen symptoms rather than improve function.
- Repetitive pinching motions that combine force with sustained positions stress the small joints of the fingers and thumb. Activities like extended crafting sessions or exercises requiring prolonged pinch grip can trigger flare-ups.
- Weight-bearing exercises on hands such as push-ups or planks place significant load through wrist and finger joints. The compression forces combined with extended wrist positioning can aggravate both wrist and finger arthritis symptoms.
- Vibrating tools or repetitive exercises that impact the hands may worsen symptoms. Power tools, massaging guns, or activities involving repetitive jarring motions can increase joint irritation and stiffness.
How to exercise with arthritis
Exercising with arthritis requires a thoughtful approach that balances staying active with protecting your joints. Several key principles can guide your exercise decisions and help you maintain mobility while minimizing symptom flare-ups.
- Start slowly and progress gradually
- Choose low-impact alternatives
- Focus on range of motion exercises
- Strengthen supporting muscles
- Listen to your body
- Warm up thoroughly
As always, a physical therapist will be able to provide the most appropriate and personalized advice for how to stay active in a healthy way when you’re dealing with any type of arthritis.
Personalized advice for living with arthritis at Franklin Rehab
We understand that simply saying what not to do isn’t helpful for people with arthritis. But it’s important to understand that each person’s condition presents unique challenges that demand personalized care and advice.
The Physical Therapists at Franklin Rehabilitation specialize in arthritis management and understands the complexities of living with joint pain. Learn more about what you can do to live with less arthritis pain by calling our clinic or by requesting your first appointment online today.