arthritis exercise guidance

Overview

Arthritis is a term for conditions that cause pain, swelling, and stiffness in your joints. Regular exercise is one of the most helpful ways to manage arthritis — it strengthens the muscles around your joints, reduces pain, improves flexibility, and helps you stay at a healthy weight. This guide explains how to exercise safely with arthritis.

Yes. Arthritis affects millions of people worldwide, and staying active is a key part of managing it. Many people with arthritis worry that exercise might harm their joints, but the opposite is true.

Arthritis can affect people of all ages, including children and younger adults. It becomes more common with age, and certain types — like osteoarthritis — often affect people over 50. Anyone living with arthritis can benefit from a safe, personalised exercise plan.

Symptoms

Common symptoms

• Joint pain that may feel like a dull ache or a sharp, burning sensation.
• Joint stiffness, especially after waking up or after sitting for a long time.
• Swelling, redness, or warmth around the affected joint.
• Reduced range of motion — the joint may not move as easily as it used to.
• Weakness in the muscles around the joint.

Symptoms in children

• Juvenile arthritis can cause a child to limp, avoid playing, or use one limb less than the other.
• Children may feel especially stiff in the morning or after a nap.
• Swollen joints may look puffy, and a child may not always be able to describe the pain.

Symptoms in older adults

• Older adults may notice joint pain and stiffness that makes everyday tasks like dressing, climbing stairs, or opening jars harder.
• Balance can be affected, increasing the risk of falls.
• Weakness in the muscles around the joints can make pain feel worse.

Causes

Main causes

• Osteoarthritis — the protective cartilage at the ends of bones wears down over time.
• Inflammatory arthritis (such as rheumatoid arthritis) — the immune system mistakenly attacks the lining of the joints.
• A previous joint injury or surgery can lead to arthritis later.
• Some infections or metabolic conditions, like gout, can also cause joint inflammation.

Risk factors

• Getting older.
• Being overweight or having obesity, which puts extra stress on joints like the knees and hips.
• Having a family history of arthritis.
• Past joint injury or repeated heavy physical activity.
• Smoking (especially linked to rheumatoid arthritis).

When to see a doctor

See a doctor urgently if:

• If you have sudden, unexplained swelling and pain in a joint that is also red and hot to the touch — this should be checked the same day.
• If you have a high temperature along with painful, swollen joints.

Book a routine appointment if:

• If joint pain, swelling, or stiffness has lasted for more than a few weeks.
• If arthritis symptoms are getting worse despite trying safe exercises.
• If pain is making it hard to sleep, work, or do everyday activities.

Diagnosis

A doctor will ask about your symptoms, examine your joints, and ask about your family history and daily life. They may also suggest blood tests or imaging to look for signs of arthritis or inflammation.

Tests that may be done

• Physical examination of your joints, checking for swelling, tenderness, and range of motion.
• Blood tests that check for markers of inflammation (for example, a test called C-reactive protein or an antibody test).
• X-rays, ultrasound, or MRI scans to look at the condition of your bones and joint cartilage.

What to expect at your appointment

Your doctor or physiotherapist can work with you to create a tailored exercise plan. It may start with simple movements you do at home, and progress slowly. You are in control of the pace — uncomfortable is okay, but pain that makes your symptoms worse is not. They will often ask you to track how your joints feel during and after exercise.

Treatment

Treatment for arthritis is about reducing pain, keeping joints as flexible as possible, and protecting them from damage. Exercise is one of the most important parts of treatment. It works alongside other approaches — such as self-care, gentle temperature treatments, and sometimes medication or other medical help. Your doctor or physiotherapist will help you decide what is safe for you.

Self-care at home

• Start with gentle activities like walking, swimming, or cycling — they are easier on your joints.
• Warm up for at least 5 minutes before exercising and cool down afterwards.
• Use a hot pack for stiff joints and a cold pack for painful, hot joints (wrap them in a towel, never put them directly on your skin).
• Listen to your body — if a joint feels very painful, tired, or hot, reduce the intensity or take a rest day.
• Try range-of-motion exercises such as gently straightening and bending your knees or rolling your shoulders.
• Balancing exercise with rest — rest during a flare-up, but do not stop moving altogether.

Medical treatments

Doctors may suggest treatments that help with pain and inflammation, such as pain relievers, creams or gels applied to the skin, or other prescription medicines. They may also recommend steroid injections for short-term relief in a specific joint. Always ask your doctor or pharmacist for advice about what is right for you. Do not stop or change treatment without speaking to them.

When is surgery considered?

Surgery is only considered if arthritis is very severe and other treatments have not helped, or if a joint like the hip or knee is badly damaged. The main operations are joint replacement or, in some cases, joint fusion. Your specialist will explain the benefits and risks, and surgery is always a personal decision.

Living with this condition

Living with arthritis means learning to pace yourself. Break big tasks into smaller steps, take short breaks, and keep moving little and often. Use handles, supportive shoes, and simple aids at home to protect your joints. If you have a painful flare, do not force exercise — but try gentle stretches that feel comfortable.

Lifestyle tips

• Stay at a healthy weight to reduce pressure on your joints.
• Quit smoking, as it is linked to more severe arthritis symptoms.
• Wear supportive, comfortable footwear.
• Prioritise good sleep — pain can be worse when you are tired.
• Ask for help when you need it and keep connected with friends and family.

Diet and exercise

Eating a balanced diet with plenty of fruits, vegetables, whole grains, and healthy fats supports your joints. There is no special 'arthritis diet', but staying hydrated and eating well helps keep your energy up. For exercise, the best routine combines: gentle strengthening exercises (using resistance bands or body weight), range-of-motion exercises (to keep joints moving), aerobic exercise (like walking or swimming), and balance exercises (like standing on one leg near a wall or chair). A physiotherapist can build this plan for you.

Mental health and emotional wellbeing

Living with chronic pain can sometimes make you feel frustrated, low, or anxious. These feelings are normal. Exercise helps boost your mood, but it is also important to talk about how you feel. If you are feeling very low or have thoughts of harming yourself, please reach out for help immediately — contact your local crisis line or go to your nearest emergency department. You deserve support.

Prevention

You cannot always prevent arthritis, but you can lower your risk of it getting worse. Keeping a healthy weight, staying physically active, avoiding joint injuries, and not smoking are the most helpful steps. Even if you already have arthritis, these same habits can slow its impact and improve how you feel.

Vaccines

There are no vaccines to prevent arthritis itself. However, it is sensible to stay up to date with recommended vaccines, because catching infections can sometimes make arthritis symptoms flare up. Talk to your doctor or pharmacist about what is suggested for you.

Screening programmes

There is no routine screening test for arthritis. If you notice prolonged joint pain, stiffness, or swelling, see a doctor — catching issues early means you can start looking after your joints sooner.

Complications

If left untreated

• Ongoing joint damage that can make the joint deformed or unstable.
• Weak muscles, reduced mobility, and loss of independence.
• Worse pain and stiffness that can affect sleep and daily life.
• A higher risk of falls due to pain and reduced balance.

Long-term outlook

Many people with arthritis live full, active lives. There is no cure for arthritis, but the right treatment, including safe regular exercise, can make a huge difference. Most people are able to stay independent and continue doing the things they love. Working with your healthcare team, you can find ways to keep your joints moving and your pain in better control.

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