Patients with arthritis often fear that exercise will damage joints further. In fact, appropriate movement reduces stiffness, strengthens supporting muscles, and improves balance. The key is choosing the right type, intensity, and timing — especially during flares.
Exercises generally safe for arthritic joints
- Range-of-motion movements for fingers, wrists, and shoulders
- Straight-leg raises and seated marching for knee support
- Water-based exercise where available
- Tai chi or gentle balance work for fall prevention
- Posture correction and core stability for back pain
What to avoid during flares
High-impact jumping, deep squats on painful knees, and pushing through sharp pain can worsen inflammation. During acute flares, shorten sessions, favour isometric holds, and resume progressive loading as swelling settles. Physiotherapists at RAC Nepal design home programs suited to Nepali living spaces and daily tasks.
Pain rated mild during exercise that settles within an hour is usually acceptable. Sharp or lingering pain is a signal to modify the program.
Combining physiotherapy with medical treatment gives better function than medication alone. Consistency matters more than intensity — ten minutes daily often beats one long session per week.
