Does Exercise Help Arthritis? Tips For Women Over 40

Living with arthritis can feel like a constant battle, but the right exercise routine can be a game changer in managing pain and improving your quality of life. For those dealing with arthritis, especially in the knees, hips, or other joints, staying active can seem daunting.

However, with the right approach, exercising with arthritis can significantly reduce discomfort, improve joint health, and even slow the progression of the condition.

At Trinity Transformation, we understand how challenging it can be to stay active when you’re struggling with joint pain. Our Fit Over 40 programme is specifically designed for women over 40 who want to lose weight, regain their energy, and feel confident in their bodies again.

If you’ve been dealing with arthritis or joint pain, we’ll show you how to stay active safely, with tailored workouts that reduce pain and improve your mobility.

In this blog post, we’ll discuss how to stay active with arthritis, focusing on exercises for arthritis in knees, joint pain exercises, and the importance of building strength and flexibility.

How Does Exercise Help Arthritis?

For many women over 40, arthritis can become a daily battle. Aching knees, stiff joints, and limited mobility might make the idea of working out seem impossible. But here’s the good news: regular, gentle exercise can actually help reduce arthritis pain and prevent further joint damage.

In fact, targeted exercises for arthritis in knees and other affected areas can strengthen the muscles around the joints, improving stability and reducing the load on painful areas.

It’s important to understand that arthritis-related joint pain is often worsened by a lack of movement. When muscles weaken due to inactivity, the joints lose stability, causing additional strain and discomfort.

Over time, this can create a cycle where joint pain prevents movement, leading to further stiffness and more pain. The key is to find the right balance between rest and movement—one that strengthens the muscles without overloading the joints.

How to Adapt Your Exercise Routine for Arthritis

If you’ve been diagnosed with arthritis or are experiencing joint pain, you don’t have to give up on exercise. In fact, strength training, mobility exercises, and low-impact activities can help you keep moving without making your arthritis worse.

Here are some tips and specific modifications you can try:

1. Warm Up Your Joints

Arthritis pain tends to improve as you warm up. The first set of exercises might feel a bit stiff and achy, but as you continue, blood flow will reach the painful areas, and things may start to feel better. Stick with it, and don’t skip your warm-up!

2. Start Slowly

It’s important to start with lighter weights and fewer repetitions if you’re dealing with arthritis. You should feel the muscles working, but avoid pushing through sharp joint pain. Gradually increase your reps and weights as you build strength and mobility.

3. Train Through Mild Discomfort

It’s normal to feel some discomfort when exercising with arthritis, especially at the beginning. But it’s important to differentiate between muscle burn and sharp joint pain. Train through mild discomfort, but listen to your body and make modifications when needed.

Stronger muscles around your joints will help stabilize them and reduce future pain.

4. Modify Your Lunges

Lunges are a great exercise for building lower body strength, but they can be tough if you have arthritis in your knees, ankles, or hips. One simple way to reduce the strain is to raise your front foot when performing lunges. This adjustment, known as a split squat, can take a lot of pressure off the joints while still allowing you to build strength in the legs and improve mobility.

5. Squat With Heel Elevation

Squats are another fantastic way to strengthen your legs, but poor ankle mobility, which often accompanies arthritis, can put extra pressure on the knees. Try raising your heels by placing plates or a small block under your heels. This adjustment compensates for limited ankle mobility and allows you to get into a deeper, more comfortable squat position without knee pain.

6. Low-Impact Strength Training (LIST)

Low-impact strength training, or LIST, is ideal for people with arthritis. By focusing on controlled, slow movements that build muscle without high impact, LIST can help improve joint stability and reduce pain over time.

The key is to focus on lighter weights and higher repetitions, gradually increasing resistance as your strength improves.

Strength training at least three times a week can be incredibly beneficial, but it’s important to adapt your workouts to your current ability and pain levels. With the right exercises, you can reduce pain and build the stability necessary to maintain long-term joint health.

Exercises for an Arthritic Knee

If you’re dealing with exercises for an arthritic knee, it’s essential to focus on low-impact movements that strengthen the muscles around the joint. Here are some of the most effective exercises you can start with:

  • Chair Squats: Sit down and stand up from a chair slowly, using your legs to control the movement. This helps strengthen your quadriceps and glutes without putting too much strain on your knees.
  • Step-Ups: Using a low platform or step, slowly step up with one leg and down with the other. This strengthens the muscles around the knee and improves balance.
  • Leg Raises: Lying down or seated, extend one leg at a time, holding for a few seconds before lowering. This is a great way to build strength in your thighs without bending the knee too much.
  • Bridges: Lying on your back with knees bent, lift your hips towards the ceiling. This targets the glutes, helping stabilize the knees and hips.

These movements are not only effective at reducing knee pain but also help you maintain or even increase your mobility as you continue to work through arthritis.

How to Stop Arthritis from Progressing

While arthritis can’t be cured, you can take steps to prevent it from getting worse. One of the most effective strategies for slowing the progression of arthritis is maintaining a healthy weight. Excess weight puts additional strain on your joints, particularly the knees and hips, which can accelerate the wear and tear on these areas.

Here are some key ways to help manage your arthritis and prevent it from worsening:

  • Stay Active: Regular movement strengthens the muscles around your joints, helping to support and protect them.
  • Eat a Balanced Diet: Foods rich in antioxidants, like fruits and vegetables, can help reduce inflammation. Avoid processed foods and excess sugar, which are known to worsen joint pain.
  • Focus on Flexibility: Stretching and mobility exercises can keep your joints moving smoothly and help prevent stiffness.
  • Strengthen the Core: A strong core helps to support the body’s overall stability, reducing the impact on your knees, hips, and lower back.

By staying active and following a healthy lifestyle, you can significantly slow the progression of arthritis and continue to enjoy an active, fulfilling life.

Should You Exercise with Arthritis?

The simple answer to the question is yes. But it’s all about finding the right approach. By focusing on low-impact strength training, flexibility exercises, and a proper diet, you can reduce your arthritis pain and maintain a high quality of life.

Of course, if you’ve had a total knee replacement or deal with severe arthritis pain, it’s always important to consult a medical professional or work with a trainer who understands your specific needs.

They can help you modify your exercises in ways that keep you safe while still allowing you to build strength and mobility.

Client Success: Lou’s Story

At Fit Over 40, we’ve helped many women in their 40s, 50s, and 60s who face challenges like arthritis, weight gain, and lack of confidence. One of our most inspiring success stories is Lou.

When Lou first joined our program, she was nearly 17 stone and suffered from severe arthritis in her foot, knee, and ankle. Her arthritis was worsened by previous injuries from horse riding, including a devastating accident where a horse stepped on her foot, breaking 20 bones.

Lou struggled with basic exercises because of her arthritis, but we worked closely with her to adapt her workouts. She couldn’t perform a traditional lunge, so we had her try split squats with her front foot elevated.

This helped her build strength around her knee without causing additional pain. We also modified her squats by raising her heels to take pressure off her ankles and knees.

Through consistent strength training and modified exercises, Lou was able to build muscle, regain stability, and improve her mobility. Over time, she started to notice less pain and more confidence in her movements.

Lou eventually lost 7 and a half stone and completely transformed her health, all while working around her arthritis.

Ready For Your Transformation?

At Trinity Transformation, we specialize in helping women over 40 regain their confidence and health through tailored fitness and nutrition programs. If you’re ready to take the next step, we’ll help you create a plan that works with your body, not against it:

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