What exercises are good for bone on bone arthritis?

Answered by Tom Adger

When it comes to bone-on-bone arthritis, it is important to choose exercises that are gentle on the joints and help improve mobility without causing further damage or pain. Low-impact exercises are particularly beneficial in such cases. These exercises are designed to minimize stress on the joints while still allowing you to move and stay active. Let’s explore some examples of low-impact exercises that can be helpful for individuals with bone-on-bone arthritis.

1. Stationary or Recumbent Bicycling: Cycling on a stationary or recumbent bike is a great low-impact exercise option. This activity helps to strengthen the muscles around the joints while reducing stress on them. It also improves cardiovascular fitness. Start with shorter durations and gradually increase the time as you feel more comfortable.

2. Elliptical Trainer Workouts: Using an elliptical trainer provides a smooth and fluid motion that is gentle on the joints. It offers a full-body workout while minimizing impact on the knees, hips, and ankles. Adjust the resistance and incline levels to suit your comfort and gradually increase the intensity as your strength improves.

3. Water Exercises: Exercising in water is an excellent choice for individuals with bone-on-bone arthritis. The buoyancy of water reduces the weight-bearing impact on the joints, making movements easier and less painful. Water aerobics, swimming, and even walking or jogging in the pool can be beneficial. Look for a local pool or community center that offers water exercise classes.

4. Tai Chi: Tai Chi is a gentle and slow-moving exercise that promotes balance, flexibility, and coordination. It involves a series of flowing movements and deep breathing techniques. Tai Chi can help reduce joint stiffness and improve overall joint function. Joining a local Tai Chi class or following instructional videos can be a great way to get started.

5. Yoga: Yoga is a low-impact exercise that combines gentle stretching, balance, and strength-building poses with deep breathing and relaxation techniques. It can help improve flexibility, joint mobility, and reduce stress. Look for yoga classes specifically designed for individuals with arthritis or consult with a certified yoga instructor who can provide modifications to accommodate your needs.

In addition to these exercises, it is crucial to listen to your body and not push through pain. Start slowly and gradually increase the duration and intensity of your workouts. If you experience any discomfort or worsening of symptoms, it is advisable to consult with a healthcare professional or a physical therapist who can provide personalized guidance and recommendations.

Remember, everyone’s experience with bone-on-bone arthritis is unique, and what works for one person may not work for another. It is essential to find the exercises that feel comfortable and beneficial for your individual situation.