When you suffer from osteoarthritis, the first instinct is often to stop moving. The pain is frightening, and you tell yourself movement will make things worse. Yet the science is clear: adapted physical activity is one of the best treatments for osteoarthritis. The trick is knowing how to go about it.
What exactly is osteoarthritis?
Osteoarthritis is a chronic joint condition affecting around 10 million French people. Contrary to popular belief, it isn't simply wear and tear. The cartilage, the thin protective layer covering the ends of bones, gradually deteriorates. The joint becomes inflamed, swells and grows painful. The most affected areas are the knees, hips, hands and spine.
Osteoarthritis is not an inevitable consequence of ageing. Factors such as excess weight, sedentary behaviour, joint trauma or genetics play a decisive role. And that's exactly where exercise comes in.
No, sport doesn't wear out your joints
"Cartilage has no blood vessels. It feeds itself through movement, like a sponge absorbing synovial fluid with every compression and decompression."
This is one of the most stubborn myths: that sport damages joints. In reality, the opposite is true. Cartilage needs mechanical pressure to regenerate. Without movement, it dries out and weakens. Several studies published in The Lancet and Arthritis & Rheumatology confirm that regular, moderate exercise slows the progression of osteoarthritis and reduces pain as effectively as some anti-inflammatories.
The proven benefits of exercise
Moving when you have osteoarthritis means giving your joints real daily care:
- Joint lubrication: movement stimulates the production of synovial fluid, which acts as a natural lubricant and reduces friction.
- Cartilage nutrition: pressure-release cycles allow nutrients to penetrate the cartilage.
- Muscle strengthening: stronger muscles around the joint absorb shocks better and ease pressure on the cartilage.
- Pain reduction: exercise releases endorphins, the body's natural painkillers.
- Maintaining mobility: without exercise, joints gradually stiffen and loss of range sets in.
Movements to favour
Not all activities are equal. The goal is to challenge joints gently, without repeated impacts or excessive loads.
- Joint mobility exercises: gentle rotations, slow flexion-extensions, pendulum movements. They maintain range without forcing.
- Peri-articular strengthening: targeted work on the muscles surrounding the joint (quadriceps for the knee, glutes for the hip). Use resistance bands or body weight.
- Cycling: excellent because it works the legs without impact. The circular motion lubricates the knee continuously.
- Swimming and aquagym: water supports the body and reduces joint load by 80%. Ideal during painful flare-ups.
- Walking on soft ground: with cushioned shoes, walking remains an accessible and beneficial exercise.
Movements to avoid
Some practices risk worsening inflammation and accelerating cartilage breakdown:
- High-impact sports: running on tarmac, jumping, combat sports with hard landings.
- Heavy loads: deep squats with a barbell, heavy leg press, any exercise that violently compresses the joint.
- Twisting movements: rapid pivots, sudden direction changes (tennis, football) that put excessive stress on ligaments and cartilage.
- Prolonged positions: staying seated or standing too long without moving promotes stiffness. It's better to alternate regularly.
The essential role of a personal trainer
When you have osteoarthritis, training alone can be intimidating. How do you know if an exercise is appropriate? How far can you safely go?
A personal trainer specialised in adapted physical activity (APA) makes all the difference. They assess your condition, identify the joints to protect and build a bespoke programme. They adjust intensity session by session, based on how you feel and how your symptoms evolve.
At TS Training, we come to you. No need to travel to a gym when your joints hurt. In-home coaching lets you train in a comfortable environment, with adapted equipment.
An anti-inflammatory diet: your ally
Movement isn't everything. What you eat directly affects the level of inflammation in your joints. Here are the foods to bring into your daily life:
- Omega-3: sardines, mackerel, flax seeds, walnuts. They reduce production of inflammatory cytokines.
- Turmeric: combined with black pepper for better absorption, it has well-documented anti-inflammatory properties.
- Red fruits: blueberries, raspberries, cherries. Rich in antioxidants, they fight oxidative stress that worsens osteoarthritis.
- Leafy greens: broccoli, spinach, kale. Sources of vitamins C and K essential for cartilage maintenance.
- Extra-virgin olive oil: rich in oleocanthal, a compound with effects comparable to ibuprofen.
At the same time, limit pro-inflammatory foods: refined sugars, processed meats, fried foods, alcohol and sodas.
Summary
Osteoarthritis isn't a sentence to immobility. On the contrary, movement is your best medicine. The key is choosing the right exercises, progressing at your own pace and getting support from a professional who understands your situation. Combined with an anti-inflammatory diet, an adapted exercise programme can transform your daily life: less pain, more mobility and a real return to quality of life.
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