How a doctor knows someone with arthritis is exercising too hard

It’s a bit of a catch-22 – exercise is incredibly good for managing arthritis symptoms, but the stiffness and pain that come with the condition often make working out feel very difficult. 

Still, the benefits are undeniable. One study found that aerobic exercise (like walking, cycling and swimming) was particularly good for handling knee osteoarthritis, while Arthritis UK has found exercise can be “as effective in reducing pain as taking painkillers like paracetamol or ibuprofen”.

Arthritis Australia, however, advises following the “two-hour rule” while working out with the condition. Their site reads, “if you have extra or unusual pain for more than two hours after exercising, you’ve done too much”.

We spoke to Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy, about the recommendation, as well as how he’d tell if an arthritic person’s exercise plan is right for them.

How can I tell if I’m pushing myself too hard with arthritis?

Dr Grant said that the two-hour pain rule we mentioned “can be a useful general guideline for people with arthritis”.

Still, “it should not be treated as a strict rule, as pain levels and recovery times vary from person to person.” 

Mild muscle pain can be normal, especially when you’re starting a new activity, he added. 

But “sharp pain, increased swelling or symptoms that remain noticeably worse should not be ignored”. 

Exercise is a great way to manage your weight, boost your mental health and improve your symptoms.

Remember, however, that “the right activity should also feel manageable for your joints... an exercise is generally suitable if you can perform it with good form, without significant joint pain, and recover without a prolonged flare-up”.

How should I approach exercise with arthritis? 

“Exercise is generally beneficial for people with arthritis, as it can maintain joint mobility and improve balance, fitness and overall wellbeing. It’s just about finding the correct movements that adequately support this, without causing unnecessary pain,” the GP stated. 

Start any new exercise slowly, “with short sessions, increasing duration, frequency or reps over time.

“If an exercise causes pain, it’s important to stop immediately and avoid pushing through, as continuing could aggravate the affected joint or trigger a flare-up.”

If your arthritis is severe, try focusing on low-impact movement, like swimming or walking.