Yoga and exercise for osteoarthritis

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

• Walking: start with 10 minutes and build up
• Strength work: thigh (quadriceps) lifts, wall squats within a pain-free range, hip bridges
• Low-impact aerobic: swimming, water walking, cycling
• Flexibility: gentle stretches for hamstrings, calves and hips
• Balance: standing on one leg near a support, tai chi

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

• Mild discomfort is acceptable, sharp pain is not
• Warm up first and avoid bouncing
• Stop if the joint swells, locks or becomes hot
• Aim for most days of the week

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.