Move more with less pain: A physical activity guide for hip and knee osteoarthritis

⏱ 4 min video

Want to stay active while managing osteoarthritis of the hip or knee? Discover how physical activity can help reduce joint pain and improve mobility—without putting extra stress on your body. This 4-minute video explores the best no-impact and low-impact exercises for people with osteoarthritis of the hip and knee. Whether you're just starting out or looking to enhance your routine, you'll learn practical tips to move safely and comfortably. Find the right activity for your lifestyle and feel empowered to take control of your joint health.

 

 

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If you’d like to learn more about what therapeutic exercises you could be doing and how weight management plays a role in managing osteoarthritis of the hip and knee, take our 15-minute interactive e-learning lesson.

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Test your knowledge and explore some myths and facts about osteoarthritis with our quick 7-question quiz.

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References

About this Project

The latest scientific evidence on this topic was reviewed and assessed for accuracy by our team of experts in osteoarthritis and exercise. There are no conflicts of interest. This content for this resource was first published on March 12, 2020.

Lesson References

  1. Prevalence of osteoarthritis, by age group and site of joint pain, household population aged 20 or older diagnosed with arthritis, Canada excluding territories. Statistics Canada, 2009. Date Modified: 2015-11-27.
  2. Osteoarthritis, Care for Adults with Osteoarthritis of the Knee, Hip or Hand - Patient Reference Guide, Health Quality Ontario.
  3. Knee Exercises, Hip Exercises, and Standing Exercises, Patient Education Handouts, Hamilton Health Sciences Corporation, 2005.
  4. Arthritis Facts and Myths, Public Health Agency of Canada, 2010.
  5. Handbook for Canada’s Physical Activity Guide for Healthy Active Living. Public Health Agency of Canada.

Academic References

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  2. Alkatan M et al.. 2016. Improved function and reduced pain after swimming and cycling training in patients with osteoarthritis. J Rheumatol. Mar; 43(3): 666-72.
  3. Ashworth NL et al., 2005. Home versus center-based physical activity programs in older adults. Cochrane Database Syst Rev. 2005 Jan 25;(1).
  4. Bartels EM et al., 2007.  Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database Syst Rev. Oct 17; (4).
  5. Bennell K and Hinman R. 2005. Exercise as a treatment for osteoarthritis. Curr Opin Rheumatol. Sep; 17(5):634-40. 
  6. Bliddal H et al. 2014. Osteoarthritis, obesity and weight loss: evidence, hypotheses, and horizons – a scoping review. Obes Rev. Jul; 15(7): 578-86. 
  7. Bricca A et al. 2018. Impact of exercise therapy on molecular biomarkers related to cartilage and inflammation in people at risk of, or with established, knee osteoarthritis: a systematic review and meta-analysis of randomized controlled trials. Arthritis Care Res. Oct 15. 
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  13. Farrokhi S. et al. 2017. The influence of continuous versus interval walking exercise on knee joint loading and pain in patients with knee osteoarthritis. Gait and Posture. Jul;56: 129-133. 
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  15. Fernandes et al. 2013. EULAR recommendation for the non-pharmacological core management of hip and knee osteoarthritis. Ann Rheum Dis. 72:1125-35.
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  22. Hootman JM et al. 2003. Physical activity levels among the general US adult population and in adults with and without arthritis. Arthritis Rheum; 49:129-35.
  23. Hurley MV et al. 2003. In osteoarthritis, the psychosocial benefits of exercise are as important as physiological improvements. Exer Sport Sciences Review. Jul;31(3):138-43.
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  25. Jansen MJ et al., 2011. Strength training alone, exercise therapy alone, and exercise therapy with passive manual mobilization each reduce pain and disability in people with knee osteoarthritis: a systematic review. J Physiotherapy. 57(1):11-20.
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  27. Juhl C et al., 2014. Impact of exercise type and dose on pain and disability in knee osteoarthritis: a systematic review and meta-regression analysis of randomized controlled trials. Arthritis Rheumatol. Mar; 66(3):622-36.
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DISCLAIMER: These summaries are provided for informational purposes only. They are not a substitute for advice from your own health care professional. The summaries may be reproduced for not-for-profit educational purposes only. Any other uses must be approved by the McMaster Optimal Aging Portal (info@mcmasteroptimalaging.org).

Many of our Blog Posts were written before the COVID-19 pandemic and thus do not necessarily reflect the latest public health recommendations. While the content of new and old blogs identify activities that support optimal aging, it is important to defer to the most current public health recommendations. Some of the activities suggested within these blogs may need to be modified or avoided altogether to comply with changing public health recommendations. To view the latest updates from the Public Health Agency of Canada, please visit their website.

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