When osteoarthritis flares up, it can be tempting to stay completely still to avoid pain, but staying inactive for too long can actually make things worse. Even small motions support joint health by promoting circulation and reducing muscle tension.

The key is to listen to your body and choose low-impact activities that don’t push you into sharp pain. Begin with just a few minutes of movement and slowly extend duration based on your comfort.

Moving slowly indoors or outdoors on level ground can be a great way to keep your joints moving without putting too much stress on them. Exercising in a heated aquatic environment are excellent options because the water supports your body weight and reduces pressure on your knees, Medizinische Trainingstherapie Basel Stadt hips, and spine.

Calming flexibility routines including modified yoga poses can improve flexibility and help ease tension in stiff muscles. Begin with light motion to prepare your body, then end with slow relaxation to prevent sudden discomfort.

Apply a warm compress prior to movement and cold packs afterward for swelling.

Don’t feel pressured to do the same amount you did before the flare-up. Some days, even standing up and shifting your weight from foot to foot every hour can make a difference.

Consider using supportive devices like a cane or knee brace if recommended by your healthcare provider. Recommended mobility aids like a cane, compression wrap, or cushioned insole can offer stability and reduce strain.

Remember, staying active during a flare-up doesn’t mean pushing through pain—it means moving in ways that honor your body’s limits while still keeping your joints healthy. Small, daily efforts build long-term joint resilience more than sporadic高强度 activity.

Over time, these gentle habits can help shorten the duration of flares and reduce their severity. These mindful routines may decrease flare frequency and intensity.