Reviewed by medical experts • For informational purposes only
Safe exercise and gentle yoga for osteoarthritis, with pacing and joint protection tips.
Gentle, regular exercise is one of the best treatments for osteoarthritis. Moving the joint feeds the cartilage and strengthens the muscles that protect it.
Types of exercise that help
Yoga for joints
Gentle yoga has shown benefit for pain and function in knee osteoarthritis in small trials. Useful, supported poses include Tadasana (mountain), Vajrasana variations only if the knee bends comfortably, chair-based poses, Setu Bandhasana (bridge) and Supta Padangusthasana with a strap. Avoid deep Padmasana, Virasana and full squats if they hurt. Learn from a qualified teacher who knows about arthritis.
Safe practice
Ayurvedic view
Daily gentle movement and warm oil massage are said to calm Vata. This is a traditional framework.
See a doctor if exercise causes pain that lasts more than two hours afterwards, or swelling that increases day to day.
When to get help
Book a visit with your doctor or an orthopaedic or rheumatology clinic if joint pain keeps returning, limits walking, stairs or sleep, or if you are unsure which treatments are safe with your other medicines. Early advice often avoids unnecessary scans, tablets and bed rest, and lets you start the right exercise plan sooner.
Remember
The joint needs motion. Start slowly, stay regular and build up.
Written By
Dr. Daksh
BDS
Reviewed By
Dr. Varun Gupta
MD Pharmacology, MBBS
Last updated on
27 Sep 2022 • 06:23 PM (IST)
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