Exercise for Knee and Hip Osteoarthritis, the GLA:D Program
The Benefits of Exercise for Knee and Hip Osteoarthritis
Osteoarthritis (OA) of the knee and hip is one of the most common causes of joint pain and disability in adults, especially as we age. While it might seem counterintuitive, one of the most effective ways to manage OA symptoms is through regular, targeted exercise. As an Exercise Physiologist, I often work with patients who are hesitant to move because of pain, but with the right plan and support, movement is the ultimate key to regaining control, reducing discomfort, and improving overall quality of life- and not hating every moment of waking up in the morning!
Exercise offers a range of physical benefits for those with knee or hip osteoarthritis. Firstly, it helps maintain and improve joint mobility, keeping the surrounding muscles strong and supportive. As OA is a chronic and degenerative condition that induces pain, these surrounding muscles (quadriceps, hamstrings, glutes and calves) decondition and accelerate degeneration. When strengthened, they take pressure off the affected joints, leading to less pain during daily activities. Exercise also assists in maintaining a healthy weight, which can significantly reduce the load placed on weight-bearing joints like the knees and hips and reduce systemic inflammation that conditions like obesity can impact negatively. Even a small reduction (i.e 5%) in body weight can have a big impact on joint pain and function!
Beyond the physical improvements, exercise can also bring about significant mental and emotional benefits. Living with chronic joint pain can be frustrating and exhausting, often leading to decreased activity levels and social withdrawal. Structured exercise, especially when done in a supportive environment, can help lift mood, reduce anxiety, and boost confidence. Many of my patients report not only less pain, but also improved energy, better sleep, and a greater sense of control over their health after sticking with an exercise routine for just a few weeks.
It’s important to remember that not all exercise is created equal, especially when dealing with osteoarthritis. As an Exercise Physiologist, my job is to tailor an individualised program that is safe, achievable, and aligned with each person’s goals. We focus on low-impact, joint-friendly movements like walking, cycling, swimming, and resistance training. Programs such as GLA:D (Good Life with OsteoArthritis: Denmark) have shown excellent results in improving pain and function and are a great example of how structured education and exercise can empower people living with OA. Here at SOS Exercise Physiology, we are a GLA:D accredited practice ready for you to fight your OA with the right tools. With the right guidance and consistency, exercise becomes a powerful tool for managing osteoarthritis—not just a treatment, but a long-term solution where exercise is simply another tool in your arsenal!
Feel free to book in a free discovery call to see if the GLA:D program is right for you!
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