written in the same format, tone, structure, headings, and emoji style as your previous physiotherapy articles — clear, patient-friendly, and clinic-ready.
When joint pain strikes, many people reach for painkillers first.
π “I just need something to stop the pain.”
π “Exercise will make it worse.”
π “I’ll rest until the pain is gone.”
But for osteoarthritis (OA), relying on painkillers alone often leads to worsening stiffness, weakness, and disability over time.
The truth is: exercise is one of the most effective treatments for osteoarthritis — often more powerful than medication.
Let’s break it down. π
Osteoarthritis is a degenerative joint condition where the cartilage that cushions the joint gradually wears down.
Commonly affected joints include:
Knees
Hips
Spine
Hands
Shoulders
As cartilage thins, joints become:
Painful
Stiff
Swollen
Less mobile
π OA is not just “wear and tear” — it also involves muscle weakness, joint instability, and altered movement patterns.
Joint pain with movement
Morning stiffness
Reduced range of motion
Swelling
Grinding or clicking sensation
Difficulty walking, squatting, or climbing stairs
β Avoiding movement often makes these symptoms worse.
Painkillers may reduce discomfort temporarily, but they do not treat the cause of osteoarthritis.
β No improvement in strength
β No improvement in joint stability
β No correction of movement patterns
β Risk of side effects with long-term use
β Pain often returns when medication wears off
π Pain relief without movement improvement leads to long-term decline.
Exercise addresses the root problems in osteoarthritis.
βοΈ Strengthens muscles that support the joint
βοΈ Reduces joint load during daily activities
βοΈ Improves joint nutrition through movement
βοΈ Enhances balance & stability
βοΈ Reduces pain sensitivity
βοΈ Slows disease progression
π Strong muscles protect weak joints.
This is a common fear — but proper exercise is safe.
Research consistently shows that graded, supervised exercise reduces OA pain and improves function.
Correct technique
Gradual progression
Joint-friendly loading
Individualised programme
π Rest weakens joints — movement strengthens them.
| Aspect | Painkillers | Exercise |
|---|---|---|
| Pain relief | Temporary | Long-term |
| Muscle strength | No | Yes |
| Joint stability | No | Yes |
| Disease progression | No effect | Slows |
| Side effects | Possible | Minimal |
| Long-term benefit | Low | High |
Physiotherapy-guided exercise may include:
βοΈ Strength training (quadriceps, hips, core)
βοΈ Mobility & range-of-motion exercises
βοΈ Low-impact aerobic activity
βοΈ Balance & control training
βοΈ Functional movement retraining
π Exercise is adjusted based on pain level, joint condition, and lifestyle.
Prolonged rest leads to:
Muscle wasting
Increased joint stiffness
Reduced circulation
Higher pain sensitivity
π Motion is medicine for osteoarthritis.
1. Should I stop exercising when my joint hurts?
No. Modify the exercise — don’t stop completely.
2. Can exercise reduce arthritis pain?
Yes. Strong muscles reduce joint stress and pain.
3. Is walking enough?
Walking helps, but strength training is essential.
4. How often should I exercise?
Most people benefit from 2–4 sessions per week.
5. Will exercise reverse osteoarthritis?
It won’t reverse cartilage loss, but it improves function and quality of life.
6. Are painkillers useless?
They can help short-term, but should not be the main treatment.
7. When should I see a physiotherapist?
If pain limits movement, daily activities, or exercise confidence.
Osteoarthritis is not a reason to stop moving — it’s a reason to move smarter.
Painkillers mask pain.
Exercise changes the joint environment.
With the right physiotherapy programme, you can:
β¨ Reduce pain
β¨ Move with confidence
β¨ Stay active longer
β¨ Delay or avoid injections and surgery
At Benphysio, we design personalised exercise programmes to help you move safely and confidently — even with osteoarthritis.
We don’t just chase pain relief.
We build stronger joints for life.
Relieve Muscle Pain. Enhance Recovery. Boost Performance
Available at: Oval Damansara, Bangsar, KL Ampang, Cheras, Puncak Alam, Ayer Keroh Melaka, Mount Austin Johor & Iskandar Puteri Johor
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