Managing osteoarthritis that affects multiple joints requires a thoughtful and flexible approach to exercise. In contrast to single-joint involvement, multi-joint osteoarthritis involves pain, stiffness, and reduced mobility across several areas such as the knees, hips, hands, and spine. A one size fits all routine will not work. Instead, an adaptive exercise plan must be personalized and adjusted over time to match changing symptoms, energy levels, and functional abilities.

Start by focusing on low-impact activities that minimize stress on the joints while promoting circulation and muscle strength. Walking, swimming, and cycling are excellent options because they keep the body moving without jarring the joints. Aquatic therapy offers unique benefits as the buoyancy reduces pressure on weight-bearing joints while still allowing for resistance training.

Strength training is not something to avoid. In fact, building muscle around affected joints provides natural support and can reduce pain. Use light weights, Physiotherapie chronische Schmerzbehandlung Basel resistance bands, or body weight movements like seated leg lifts, wall push-ups, and seated marches. Always prioritize form over intensity and stop if you feel sharp pain. Gentle stretching and mobility work should be done daily to maintain range of motion. Tai chi and yoga, modified for arthritis can improve balance, flexibility, and mental well-being.

Listen to your body. Some days you may feel better than others and that is normal. On high-pain days, opt for minimal activity like arm circles or seated stretches. On better days, extend duration or introduce subtle progressions. Keep a simple journal to track what movements help and what makes things worse. This record will guide future adjustments.

Consistency matters more than intensity. Regular micro-movements beat sporadic intense efforts. Consider incorporating movement into daily routines such as doing calf raises while brushing your teeth.

Work with a physical therapist or certified trainer who understands osteoarthritis. They can help design an initial plan and suggest modifications as your condition evolves. Medication and other treatments may also affect how you feel, so keep your providers informed.

Remember, the goal is not to eliminate all pain but to sustain daily living capabilities. An adaptive plan grows with you. It evolves over time. It responds to your needs as your energy and symptoms shift. With patience and persistence, you can build a routine that supports your body and helps you stay active and engaged in life.