Five mobility exercises for managing arthritis pain

At PMC Physiotherapy, our team of expert chartered physiotherapists is dedicated to helping individuals improve their mobility and manage conditions like arthritis. We combine the latest hands-on treatment techniques with rehabilitative exercises, focusing on correcting poor movement patterns and providing lifestyle advice for optimal recovery. In this article, we will discuss five effective mobility exercises that can help you manage arthritis pain and enhance joint function as part of a comprehensive arthritis management plan.

Arthritis and Mobility:

Arthritis is a condition that causes inflammation and stiffness in the joints, leading to pain and reduced mobility. It affects millions of people worldwide, but with the right strategies, individuals can actively manage their symptoms and improve their quality of life. Regular exercise is a crucial component of arthritis management as it helps to maintain joint flexibility, strengthen supporting muscles, and reduce pain.

Exercise 1: Range of Motion Exercises

Range of motion exercises involve moving a joint as far as it can comfortably go in different directions. These exercises can be as simple as shoulder circles, ankle pumps, or wrist bends. Range of motion exercises help lubricate the joints, maintain flexibility, and reduce stiffness.  

Exercise 2: Strengthening Exercises

Strengthening exercises aim to improve the muscles around the affected joints, providing greater support and stability. Examples include leg lifts, bicep curls, or squats with proper form. Strengthening exercises not only reduce joint stress but also enhance joint function and overall mobility.

Exercise 3: Low-Impact Aerobic Exercises

Low-impact aerobic exercises, such as swimming, walking, or cycling, are gentle on the joints while still providing cardiovascular benefits. These exercises help improve heart health, promote weight management, and reduce the strain on arthritic joints.

Exercise 4: Tai Chi

Tai Chi is a gentle form of exercise that combines slow, flowing movements with deep breathing and mental focus. It improves balance, flexibility, and relaxation, making it an excellent option for individuals with arthritis. Tai Chi also helps relieve stress, which can contribute to pain reduction.

Exercise 5: Water Exercises

Water exercises, also known as aquatic therapy, are performed in a pool and utilize the buoyancy of water to reduce the impact on joints. Water exercises can include walking, leg swings, or arm circles. The water’s resistance provides a gentle yet effective workout that improves joint mobility, reduces pain, and enhances overall strength.

PMC Physio Dunboyne Recommendation

Incorporating these five mobility exercises into your daily routine can significantly contribute to managing arthritis pain and improving joint function. Remember to start slowly, listen to your body, and consult with a healthcare professional or a chartered physiotherapist for personalized guidance. If you are concerned about arthritis or would like to learn more about managing arthritis pain, consider making an appointment with one of our physiotherapists at PMC Physiotherapy. We are here to support you on your journey to better mobility and a higher quality of life.


PMC Physiotherapy Clinic, Unit 36, Dunboyne Business Park, Dunboyne, Co Meath

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