Osteoarthritis (OA) is the most common form of arthritis in Australia, affecting over 2.2 million people. Characterised by joint degeneration, stiffness, and pain, this condition often leads individuals to reduce physical activity out of fear of further damage. Ironically, this avoidance of movement can worsen symptoms over time. In contrast, structured, guided movement through exercise physiology has been shown to relieve pain, restore function, and improve quality of life.
Health professionals increasingly recognise the power of exercise in managing osteoarthritis, not as an optional add-on but as a primary form of therapy. Exercise physiology is uniquely positioned to offer safe, targeted programs that address the root causes of OA symptoms without exacerbating joint stress.
This article explores how exercise physiology supports people living with osteoarthritis, the science behind it, and how tailored movement can help individuals regain control, reduce pain, and maintain independence.
Understanding Osteoarthritis
Osteoarthritis is a degenerative joint disease that occurs when cartilage—the protective tissue that cushions the ends of bones—wears down over time. Although OA can affect any joint, it most commonly impacts the knees, hips, hands, and spine.
Common Symptoms:
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Joint pain during or after movement
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Stiffness, especially in the morning or after rest
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Swelling around the joint
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Decreased range of motion
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Grating sensation during movement
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Bone spurs (visible or palpable)
While traditionally associated with ageing, osteoarthritis also affects younger adults due to joint injuries, repetitive strain, obesity, or genetic predisposition.
Despite the pain it causes, OA is not an inevitable part of ageing, and symptoms can be managed effectively—often without the need for surgery—through appropriate physical activity.
What Is Exercise Physiology?
Exercise physiology is a clinical discipline delivered by university-qualified allied health professionals known as Accredited Exercise Physiologists (AEPs). These professionals design and deliver safe, effective exercise programs for people with chronic conditions, injuries, and disabilities.
When it comes to osteoarthritis, exercise physiologists are trained to:
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Assess joint function, movement, and muscular imbalances
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Develop targeted programs that reduce pain and inflammation
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Educate clients on pacing, joint protection, and self-management
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Guide rehabilitation pre- and post-surgery, if applicable
The difference between general fitness programs and exercise physiology lies in clinical precision and customisation. AEPs adapt each plan to the specific needs of the individual, considering joint health, comorbidities, and functional goals.
Why Movement Matters in Osteoarthritis
Historically, individuals with OA were advised to “rest the joint” to avoid worsening the condition. However, decades of research have overturned this idea. Inactivity weakens the muscles that support joints, reduces range of motion, and may increase joint stiffness and pain.
Key Benefits of Exercise for OA:
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Pain Reduction: Physical activity stimulates the production of endorphins, the body’s natural painkillers. It also reduces inflammation and joint load through improved muscular support.
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Improved Joint Function: Movement lubricates joints through the production of synovial fluid, reducing friction and stiffness.
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Weight Management: Maintaining a healthy weight decreases the mechanical load on weight-bearing joints such as the hips and knees.
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Enhanced Strength and Stability: Strengthening muscles around affected joints enhances stability and reduces risk of falls and injury.
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Improved Mental Health: Chronic pain and reduced mobility can impact mood. Exercise is a proven tool in managing anxiety and depression.
The message is clear: “move more, hurt less” is not just a slogan—it’s a scientifically backed approach to OA management.
Types of Exercise Beneficial for OA
Not all exercise is created equal, particularly for those with joint issues. Exercise physiology ensures that movement is appropriate to the individual’s abilities and goals. Common types of exercise prescribed include:
1. Aerobic Exercise
Low-impact aerobic activities improve cardiovascular fitness and help with weight management. Options may include:
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Walking (with or without support)
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Cycling on a stationary bike
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Water-based exercises or hydrotherapy
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Elliptical training
2. Strength Training
Building muscle strength supports joint stability. Exercise physiologists focus on:
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Resistance bands or light weights
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Bodyweight exercises (e.g. squats, wall sits)
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Isometric exercises (muscle contraction without joint movement)
3. Flexibility and Stretching
Improving flexibility can ease joint stiffness and increase mobility. Daily stretching, yoga, or tai chi may be incorporated to promote better posture and alignment.
4. Balance and Coordination Training
Particularly important for hip and knee OA, these exercises reduce the risk of falls. Techniques might include:
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Single-leg stands
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Controlled stepping drills
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Balance board work
The key is progression. Programs start slowly and build in complexity as the individual gains confidence, strength, and pain tolerance.
Tailoring Exercise to the Individual
Every person with osteoarthritis experiences symptoms differently. Joint damage, pain levels, comorbidities, and physical activity history all influence the best course of action.
An AEP begins with a comprehensive assessment, including:
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Joint range of motion
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Muscle strength and flexibility
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Gait analysis
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Functional capacity (e.g. walking, sitting, standing)
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Personal goals and barriers to movement
From this, a personalised program is developed, often incorporating home exercises, supervised sessions, and lifestyle advice.
At the midpoint of the program, a reassessment helps track progress and adjust the plan as needed.
A reputable provider like Redo Health may prompt clients to visit website to track appointments, view exercise demonstrations, or access digital resources that support consistency and motivation.
Evidence Supporting Exercise for OA
The Royal Australian College of General Practitioners (RACGP) Clinical Guidelines recommend land-based exercise as a first-line treatment for knee and hip osteoarthritis. Numerous studies support its effectiveness:
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A Cochrane Review found that land-based exercise reduced knee OA pain and improved physical function.
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A study in JAMA concluded that strength training is as effective as aerobic training in improving OA-related pain and mobility.
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Hydrotherapy has shown benefits in reducing stiffness and improving overall joint function.
Moreover, research suggests that the benefits of exercise are comparable to, or even exceed, those of pharmacological treatments for many OA symptoms—without the risk of side effects.
Overcoming Common Barriers
Despite the well-known benefits, many people with osteoarthritis remain hesitant about engaging in physical activity due to misconceptions or past experiences.
Common Concerns Include:
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“Exercise will wear out my joints faster.”
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“I’m in too much pain to move.”
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“I don’t know what exercises are safe.”
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“I’ve tried before, and it didn’t help.”
These fears are valid, but with professional guidance, they can be addressed. Education is a core element of exercise physiology. AEPs empower clients by explaining the purpose behind each exercise, providing reassurance, and offering modifications when needed.
Gradual exposure to movement—starting with comfortable, achievable tasks—helps build confidence and momentum.
Long-Term Outlook and Maintenance
Osteoarthritis is a lifelong condition, but its impact doesn’t have to be debilitating. With sustained effort and ongoing guidance, individuals can manage pain, avoid surgery, and maintain an active lifestyle.
Exercise physiology often works in tandem with:
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Physiotherapy (for manual therapy and joint mobilisation)
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Dietetics (for anti-inflammatory nutrition)
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Occupational therapy (for adaptations in home and work environments)
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GP or rheumatologist input
Creating a sustainable routine is vital. Many clients transition from supervised programs to independent home-based or group exercise once they feel confident. Others continue with periodic sessions to maintain motivation and accountability.
Osteoarthritis no longer has to mean a lifetime of pain and immobility. With the guidance of exercise physiology, individuals can experience a powerful shift—moving more, hurting less, and regaining control over their daily lives.
The path to better joint health begins with movement. Whether you are newly diagnosed or have lived with OA for years, evidence-based exercise can change your outlook and outcomes.
If you or someone you support is living with osteoarthritis, seeking the expertise of an Accredited Exercise Physiologist can be a transformative step toward improved mobility, reduced pain, and greater independence.
