Arthritis can make it tough to stay active, but gentle movement is one of the best ways to manage pain and stiffness. Here’s how physical therapy (PT) can help you keep moving without making arthritis symptoms worse.
Why Movement Matters
Exercise boosts circulation, strengthens the muscles around your joints, and helps you maintain flexibility. Staying active can reduce arthritis pain over time!
Physical Therapist Tips for Joint-Friendly Exercise
Start Small
Ease in with short sessions. Even 5–10 minutes of gentle exercise can make a big difference.
Warm Up
Use a heating pad or take a warm shower before exercise to relax muscles and joints.
Focus on Low-Impact Workouts
Swimming, cycling, or walking on soft surfaces reduces strain on your joints.
Exercises to Try:
Here are a few exercises that Physical Therapists often recommend for people with arthritis:
Seated Knee Extensions
- Sit on a sturdy chair.
- Straighten one leg, hold for 3–5 seconds, then lower it back down.
- Repeat 10 times per leg.
Heel Raises
- Stand with feet hip-width apart.
- Rise up on your toes slowly, then lower down.
- Do 10–15 reps.
Seated Marching
- Sit tall, lift one knee up, then the other, as if marching.
- Repeat for 30–60 seconds.
Gentle Walking
- Walking on flat, even surfaces for 5–10 minutes can improve joint lubrication.
If you feel sharp pain or swelling, pause and speak with our Physical Therapists at Rancho Physical Therapy for personalized advice.
How Physical Therapy Can Help
Our physical therapists will create a tailored exercise plan that meets your needs, provide manual therapy to reduce stiffness, and teach you techniques to protect your joints during daily activities.
Ready to Stay Active with Arthritis?
Don’t let Arthritis hold you back. Contact Rancho Physical Therapy today for a custom exercise plan that keeps you moving comfortably!
