Osteoarthritis, or arthritis, can affect any joint in the body but is most commonly seen in the fingers, knees, hips, and spine. The inflammation from osteoarthritis leads to discomfort and difficulty with movement, especially when it comes to physical activities. Certain exercises should be avoided by osteoarthritis patients to avoid worsening their symptoms. Read on to find out which exercises are best avoided.

Exercises That Should Be Avoided by Osteoarthritis Patients

Osteoarthritis occurs when cartilage in the joints wears down, leading to pain, stiffness, and limited movement, often affecting the knees, hands, hips, and spine. If untreated, osteoarthritis can worsen over time and cause permanent joint damage.

For osteoarthritis patients, especially those with knee involvement, it is important to continue exercising regularly. Proper exercise can help alleviate knee pain and improve the ability to carry out daily activities.

Exercise also strengthens muscles, helping them bear weight more effectively and reducing strain on the joints.

However, there are some exercises that should be avoided as they can worsen arthritis. If you suffer from knee arthritis, consider avoiding the following sports:

Running

Running should be avoided by individuals with knee arthritis. If running is your preferred activity, be sure to wear supportive footwear to protect your joints. Opt for running surfaces like dirt, grass, or asphalt instead of concrete, as these are softer and gentler on your joints.

Always listen to your body. If pain occurs after your usual run, rest your knees for 1-2 days. If the pain worsens or doesn’t subside, consult with your doctor.

High-Impact Exercises

For those with knee osteoarthritis, it is advised to avoid high-impact sports or any activities involving repeated jumping. These activities can place excessive pressure on the joints, worsening the condition.

If you are determined to continue with high-impact sports, make sure to rest for 2-3 days afterward, and limit your workout duration to no more than one hour. Additionally, a knee brace can provide support to keep the knee in proper alignment. However, if pain becomes severe, consult with your doctor about alternative, less impactful exercises.

Squats

Squats can help build strength in the legs and hips, but they may not be suitable for people with knee arthritis due to the pressure they place on the knees. Instead, consider replacing squats with wall squats, which reduce strain on the knee joints.

To perform wall squats, stand with your back against a wall and your feet shoulder-width apart. Ensure your knees are aligned with your heels as you squat down. Avoid letting your buttocks drop below your knees and keep your abdominal muscles engaged. Maintain a flat back against the wall as you squat and push back up.

Recommended Exercises for Osteoarthritis Patients

For osteoarthritis patients, it is important to choose exercises that do not strain the affected joints. Some safe options include:

• Weight or strength training

• Aerobic exercises

• Stretching exercises

• Walking

• Water-based activities

Before starting any new exercise program or continuing your current regimen, it’s best to consult with a healthcare provider to ensure that the exercises are safe for osteoarthritis. Start with low-intensity exercises and gradually increase the intensity as your body adapts.

If you experience any unusual or severe pain, rest and consult a doctor. You can also use the consultation feature on the Ai Care app for additional guidance, available for download on the App Store or Play Store.

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