Exercises to Help Relieve Your Arthritis Pain

How Exercise Can Reduce Arthritis Pain and Can Boost Joint Health

Did you know that people who exercise have a 43% reduced risk of osteoarthritis-related disability? Gentle exercise routines with knee, hip, and other joint arthritis in mind can help improve strength and mobility, therefore reducing and preventing arthritis pain from worsening. Before starting or changing an exercise program to help with arthritis pain management, talk with your healthcare provider about whether you are healthy enough to participate. When determining how to relieve arthritis pain, remember that taking an over-the-counter (OTC) pain reliever like TYLENOL 8 HR Arthritis Pain, which can be used for minor pain of arthritis, is not the only way.

Exercise may help reduce arthritis pain by:

• Providing joint pain relief

• Limiting the amount and type of pain relievers used

• Helping you stay active and energized

• Improving sleep, overall health and quality of life

• Helping you function better in everyday tasks

• Allowing joints to move more easily and slow arthritis damage

Recommended Exercises for Arthritis Pain Relief

Strengthening Exercises for Arthritis: Build Joint Support and Relieve Pain

Strengthening exercises help reduce arthritis pain by building muscle around affected joints, improving stability and easing daily movements. The following exercises may be particularly useful for those with arthritis knees or those with hip arthritis. Try these exercises to help strengthen your joints:

Bridges

Side Leg Raises

Stretching Exercises for Arthritis: Improve Flexibility and Reduce Joint Stiffness

Often, the best arthritis pain relief comes from improving joint flexibility and range of motion. Particularly for arthritic knees, hip arthritis, and arthritis of other large joints, the following gentle stretching exercises can ease stiffness and help maintain mobility:

Quad Stretches

Hip Stretches

Cardio Exercises for Arthritis: Boost Heart Health and Ease Joint Pain

Promoting a healthy heart, stamina, and weight can help relieve symptoms of arthritis. Cardio exercises are a great way to improve heart health, stamina and maintain a healthy weight. These exercises are helpful for all types of arthritis. Again, talk to your healthcare professional before starting or changing an exercise regimen, or have questions about particular exercises.

Types of cardio exercises for arthritis pain relief:

Low-impact exercises—such as walking, elliptical machines, or water aerobics—are easier on arthritis hip pain and arthritis knee pain.

Amount of cardio exercise to help relieve arthritis:

20-30 minutes daily (If you’re inactive, start with 5-10 minutes and increase over time to help what causes arthritis pain).

2½ hours weekly of moderate exercise, or 75 minutes weekly of vigorous exercise.

Do as much as you can do. Even if you can’t fit in much cardio, the strengthening and stretching exercises can help with things like arthritis back pain.