Osteoarthritis (OA) is a chronic degenerative condition that occurs when cartilage around a joint breaks down gradually, and the smooth tissue cushions the ends of bones in a joint. It is the most common type of arthritis. When cartilage starts to break down, bones begin to rub against each other, which results in pain, swelling, stiffness, and decreased joint mobility.

Exercise and manual therapy are two of the most effective and reliable non-pharmacological treatments. To reduce pain, improve joint function, and increase mobility, these two treatment approaches are best in managing osteoarthritis (OA).

In this blog, we will discuss how exercise and manual therapy are used to manage osteoarthritis effectively and safely.

Osteoarthritis and its impact:

The most common joints affected in osteoarthritis are the knees, hips, hands, and spine. OA starts developing gradually, but it worsens with time. Its symptoms include:

• pain around the joint during or after activity.
• swelling around the joint.
• tenderness around the joint.
• Morning stiffness that lasts less than 30 minutes.
• crepitus sound during movement.
• decreased range of motion.

Role of exercise in OA management:

To manage osteoarthritis, regular and low-impact exercise is most effective. The benefits of exercise are that it reduces joint pain and stiffness, strengthens muscles, helps in weight management, improves balance and coordination, and improves joint lubrication.

1. Range of motion (ROM) exercises:

To maintain and improve flexibility, exercises include:

• Knee flexion and extension.
• shoulder circles.
• neck tilts and rotations.

2. Strengthening exercises:

to support and protect the muscle joint, build muscle strength, exercises are;

• leg lifts and quad sets for knee OA.
• Resistance band exercises for the hips.
• Grip strengthening exercises for hand OA.

3. Aerobic activities:

To improve cardiovascular health and weight control, aerobic activities are:

• walking.
• cycling.
• swimming.
• water aerobics.

4. Balance and coordination training:

useful in preventing falls, mostly in older adults, exercises involve:

• standing on one leg.
• heel-to-toe walk.
• Tai chi or yoga.

Exercise tips:

• Before exercising, do a warm-up, and after ending the session, do a cool down.
• Start slowly and gradually increase intensity.
• Try to do moderate activity of 150 minutes per week.

Manual Therapy:

To improve joint and soft tissue function, manual therapy includes hands-on techniques performed by physiotherapists or chiropractors. In OA-affected joints, it is useful and effective in reducing pain and stiffness.

1. Joint mobilization

To improve mobility and reduce pain, gentle passive movements of the joints are performed, e.g., gliding movements in the knee and spine.

2. Soft tissue mobilization

To release tension in muscles, tendons, and ligaments, massage techniques are used. It improves flexibility and reduces muscle guarding.

3. Myofascial release

Connective tissues that restrict movement focus on relieving tension.

4. Trigger point therapy

To improve range of motion and relieve pain, it targets specific areas of muscle tightness.

Benefits of manual therapy

• include reducing muscle spasms.
• Improves joint movement.
• increase blood flow and healing.

For better results, combine exercise and manual therapy in the management of osteoarthritis. This involves both symptom control and long-term joint health.

Osteoarthritis may be a lifelong condition, but with the right choice of exercise and manual therapy, one can manage symptoms, stay active, and improve quality of life. If someone is struggling with joint pain and stiffness, consult a physiotherapist who designs a personalized program of exercise and manual therapy according to your needs and abilities.

Always remember that motion is lotion for your joints. So focus on keeping moving, and your body will thank you.