If you’ve been experiencing achy knees, stiff hips, or painful joints that seem worse after a day on your feet, you’re not alone. Over 300 million people worldwide live with osteoarthritis (OA), making it the most common joint condition out there.
But here’s the good news: you have more control over your symptoms than you might think. At The Jersey Sports & Spinal Clinic, we’ve helped countless patients take back control of their joint health through evidence-based exercise and physiotherapy.
What’s Actually Happening in Your Joints?
Think of your joints like a well-oiled hinge. Normally, a smooth layer of cartilage cushions the space between your bones, letting everything move freely. With osteoarthritis, that protective cushioning gradually wears down. The result? Bone meets bone more directly, causing pain, stiffness, and making movement harder.
Why Does This Happen?
There’s rarely one single cause. OA develops from a combination of factors:
- Age and wear-and-tear – our joints have been working hard for years!
- Previous injuries – that old sports injury might be catching up with you
- Extra weight – more load means more stress on joints
- Family history – genetics play a role
- Your overall health – conditions like diabetes can increase risk
Recent research has even found that gut health might influence joint health. Our bodies are surprisingly interconnected!
How Do You Know It’s OA?
Common signs include:
- Joint pain that’s worse with activity and better with rest
- Morning stiffness or feeling “stuck” after sitting for a while
- Occasional swelling around joints
- Difficulty with movements you used to do easily
- That grinding or crackling sensation in joints
If this sounds familiar, it’s time to chat with your GP or book an assessment with us at The Jersey Sports & Spinal Clinic for a proper evaluation.
The Game-Changer: Why Exercise is Your Secret Weapon
Now for the really exciting part. You might think, “My joints hurt – why would I exercise?” But here’s what research shows: regular, appropriate exercise is one of the most powerful treatments for OA.
What Exercise Can Do for You:
✅ Prevent OA from getting worse – it actually slows the disease down
✅ Reduce your pain – often as effectively as medication
✅ Improve your mobility – get back to activities you enjoy
✅ Strengthen the muscles around your joints – giving them better support
✅ Boost your overall health – heart, mind, and metabolism all benefit
✅ Save you money – much more affordable than surgery or long-term medications
The Best Types of Exercise for OA
Get Your Heart Pumping (The Hot and Sweaty Stuff!)
- Swimming – fantastic for painful joints
- Walking or gentle jogging – start where you are
- Cycling – smooth and joint-friendly
- Tai Chi – gentle, flowing movements
- Yoga – builds flexibility and strength
Build Your Strength (Yes, at Any Age!)
You can absolutely build muscle and strength no matter your age. Resistance training:
- Strengthens the muscles that support your joints
- Makes joints more stable
- Can be done with weights, bands, or just your body weight
Improve Your Balance
Balance and coordination exercises help prevent falls and improve confidence in movement.
What About Other Treatments?
Medications
Your doctor might recommend:
- Pain relievers and anti-inflammatory drugs
- Steroid injections for flare-ups
- Joint lubricant injections
Important: These help manage symptoms, but no medication currently cures OA. Always discuss new medications with your pharmacist or GP.
Other Therapies
- Acupuncture – many people find pain relief
- Manual therapy – hands-on treatment from trained therapists
- Ultrasound therapy – especially when combined with exercise
Surgery
For severe cases, joint replacement might be necessary. The good news? Modern techniques are more advanced than ever, and many people get excellent results.
Your Personalised Action Plan
This Week:
- Get a proper diagnosis – book an appointment with The Jersey Sports & Spinal Clinic to understand exactly what you’re dealing with
- Start moving gently – even a short daily walk helps
- Notice your patterns – when does pain feel better or worse?
This Month:
- Work with a physio to create YOUR personalized exercise program based on:
- Your current fitness level
- How much time you have
- Which joints are affected
- Your personal goals
- Start gradually – going too hard, too fast is a recipe for giving up. Some muscle soreness is normal when starting exercise, but don’t let it put you off!
- Track your progress – note what you can do now that you couldn’t before
Long-Term Success:
- Consistency is everything – regular exercise beats intense bursts
- Find the sweet spot – too little won’t help, too much can worsen symptoms
- Keep learning – understanding WHY exercise helps makes you more likely to stick with it
- Stay in touch – regular check-ins help us adjust your program as needed
Beyond Exercise: Daily Life Tips
Maintain a Healthy Weight
Every pound of extra weight puts about 4 pounds of pressure on your knees. Even modest weight loss can make a big difference.
Eat Well
An anti-inflammatory diet rich in fruits, vegetables, fish, and whole grains supports joint health.
Listen to Your Body
Use heat or cold therapy as needed, pace your activities, and rest when necessary – but don’t stop moving entirely!
Look After Your Whole Self
Get good sleep, manage stress, stay connected with friends and family. Your mental health affects your physical health.
Finding the Right Balance
Here’s the truth: exercise intensity matters. Think of it like Goldilocks – not too much, not too little, but just right. This is where professional guidance really helps. We can help you find your perfect balance.
When to Ask for Help
Don’t wait if:
- Pain is interfering with daily activities
- Symptoms are getting worse despite your efforts
- You’re unsure how to exercise safely
- You feel stuck and need guidance
The Bottom Line
Osteoarthritis doesn’t have to control your life. While there’s currently no cure, the combination of appropriate exercise, lifestyle changes, and medical support when needed can help you manage symptoms effectively and stay active.
The research is clear: exercise works. And the best part? You can start today, wherever you are right now.
Ready to Take Control?
At The Jersey Sports & Spinal Clinic, we’re here to help you create a personalized plan that fits your life, your joints, and your goals. Our experienced physiotherapists specialize in osteoarthritis management and will work with you to develop an exercise program that’s right for you.
Your journey to better joint health starts with a single step – and we’ll be with you every step of the way.
Book your assessment today and let’s get you moving comfortably again.
This information is based on current research and is intended for educational purposes. Always consult with healthcare professionals for personalized medical advice. The content draws on evidence including “Exercise as a promising treatment for osteoarthritis: A narrative review” (Wang et al., 2022).