When osteoarthritis flares up, it can be tempting to stay completely still to avoid pain, but staying inactive for too long can actually make things worse. Gentle movement helps keep your joints lubricated, reduces stiffness, and supports the muscles that protect your joints.
The key is to listen to your body and choose low-impact activities that don’t push you into sharp pain. Start with short sessions of five to ten minutes and gradually increase as your body allows.
Moving slowly indoors or outdoors on level ground can be a great way to keep your joints moving without putting too much stress on them. Exercising in a heated aquatic environment are excellent options because the water supports your body weight and reduces pressure on your knees, hips, and spine.
Stretching exercises such as gentle yoga or tai chi can improve flexibility and help ease tension Physiotherapeut in Basel stiff muscles. Begin with light motion to prepare your body, then end with slow relaxation to prevent sudden discomfort.
Use heat before activity to relax tight muscles and ice after to reduce inflammation if needed.
Don’t feel pressured to do the same amount you did before the flare-up. Some days, even standing up and shifting your weight from foot to foot every hour can make a difference.
Consider using supportive devices like a cane or knee brace if recommended by your healthcare provider. A cane, knee sleeve, or orthotic insert can offer stability and reduce strain.
Remember, staying active during a flare-up doesn’t mean pushing through pain—it means moving in ways that honor your body’s limits while still keeping your joints healthy. Small, daily efforts build long-term joint resilience more than sporadic高强度 activity.
Over time, these gentle habits can help shorten the duration of flares and reduce their severity. These mindful routines may decrease flare frequency and intensity.
