Arthritis & Joint Pain
Arthritis — most commonly osteoarthritis of the knees, hips and hands — is a leading cause of pain and stiffness with age. Research is clear: the right strengthening and gentle daily movement reduce pain and keep joints working, often as effectively as medication.
Common symptoms
- Joint pain and stiffness, worse in the morning or after rest
- Swelling or a grinding sensation in the joint
- Reduced range of movement
- Difficulty with stairs, squatting or gripping
- Pain that eases with gentle activity
Common causes
- Age-related wear of joint cartilage (osteoarthritis)
- Previous joint injury or overuse
- Excess load on weight-bearing joints
- Inflammatory conditions such as rheumatoid arthritis
How DrPhysioAI helps
Home exercise program for arthritis & joint pain
A safe starting routine. Always ease off anything that causes sharp pain, and check with a physiotherapist for a plan matched to you.
Quad Sets
Rebuilds thigh strength around the knee — great post-injury.
Straight-Leg Raise
Strengthens the knee without bending it — safe for recovery.
Glute Bridge
Strengthens glutes and hips to support the lower back.
Clamshell
Strengthens the outer hip for knee, hip and back stability.
Arthritis & Joint Pain — frequently asked questions
Will exercise damage my arthritic joints?
No — appropriate exercise protects joints and reduces pain. Movement nourishes cartilage; the key is the right type and dose, which a physiotherapist can set.
What's the best exercise for arthritis?
Low-impact strengthening (quad sets, bridges) plus gentle activity like walking, cycling or pool work protects joints while keeping you fit.
Can I reduce arthritis pain without medication?
Many people reduce pain through strengthening, movement, weight management and pacing — often alongside, and sometimes instead of, medication.
Start your arthritis & joint pain recovery today
Talk to a licensed physiotherapist online and get a personalised plan — with a monthly consultation included in membership from ₹199.