Exercise as Medicine
For most people with arthritis, regular physical activity is one of the most beneficial things they can do. Exercise strengthens the muscles around joints, reduces pain, improves joint function and flexibility, lifts mood, controls weight, and helps prevent disease progression. Contrary to the outdated advice that people with arthritis should rest, exercise is now firmly recommended by NICE and Arthritis UK.
Can You Run with Arthritis?
Many people with arthritis, including osteoarthritis of the knee, continue to run. Research has shown that regular runners do not have higher rates of knee arthritis than non-runners — and some studies suggest running may actually protect joints by maintaining cartilage health. If you have arthritis and want to run, the key is to:
- Start slowly and build up gradually
- Wear supportive running shoes
- Run on softer surfaces (grass or trail rather than concrete)
- Incorporate rest days and low-impact cross-training (cycling, swimming)
- Strengthen supporting muscles through resistance training
- Listen to your body and reduce intensity during flares
Goal-Setting with Arthritis
Setting achievable goals — such as completing a charity 5K, parkrun, or even a half marathon — can be a powerful motivator for people with arthritis. Many people with inflammatory arthritis have completed marathons and triathlons. The key is working with your healthcare team and finding the activity level that works for your condition.
Types of Recommended Exercise
- Aerobic (cardiovascular): walking, swimming, cycling, aqua aerobics
- Strengthening: resistance bands, weights, bodyweight exercises
- Flexibility: yoga, Pilates, stretching
- Balance: tai chi, balance boards