Arthritis affects a lot of us: more than four million Australians live with it, across over one hundred different conditions (Arthritis Australia). Yet most people know it only as a vague sense that a joint is stiff, sore and slowing them down. Understanding what kind of arthritis you have, and how movement fits in, changes it from something you simply endure into something you can actively manage.
Here is the thread that runs through almost every type: the right activity helps. Rest feels like the safe option when a joint hurts, but for arthritis it usually backfires, because still joints stiffen and unused muscles weaken.
This guide covers the main types, why staying active matters for each, and how physiotherapy keeps you moving without making things worse, so you can stay in control of the condition rather than letting it control you.
Arthritis is not one condition
The word covers very different diseases, and the differences matter because they change the treatment. Broadly, they fall into three groups.
| Type of arthritis | What drives it | What treatment centres on |
|---|---|---|
| Degenerative (osteoarthritis) | Age and load-related changes across the whole joint; the most common type | Exercise, strengthening and weight management |
| Inflammatory (rheumatoid, psoriatic, ankylosing spondylitis) | The immune system mistakenly attacks the joints | Early medical treatment, often with disease-modifying medicines, plus exercise |
| Crystal (gout) | A metabolic problem where urate crystals form in a joint | Medical management and diet, with activity between attacks |
That distinction is the single most useful thing on this page. Osteoarthritis is largely managed through movement and load, and our guide to knee osteoarthritis goes deep on that. Inflammatory types, by contrast, are driven by the immune system and need prompt medical care to protect the joints, with exercise playing an important supporting role alongside it.
| Why getting the right diagnosis matters Inflammatory arthritis, such as rheumatoid arthritis, can damage joints if it is not treated early, so it is not something to simply push through with exercise alone. See your doctor about joint pain or stiffness that starts for no clear reason, lasts more than a few days, or comes with swelling, redness or warmth. Early diagnosis lets the right medical treatment start sooner, and a doctor may refer you to a rheumatologist. Physiotherapy then works best as part of that plan, not instead of it (healthdirect). |
Why movement helps every kind of arthritis
Whatever the type, regular activity earns its place. It reduces pain, keeps the muscles around a joint strong so they share the load, maintains fitness, and lifts mood and sleep, all of which matter when you are living with a long-term condition. Crucially, exercise is safe even in inflammatory arthritis when it is matched to how the disease is behaving: gentler movement to keep joints mobile during a flare, and more strengthening as things settle. The old fear that using a sore joint wears it out does more harm than the activity ever would. Movement is also one of the few treatments that improves the whole picture at once, easing pain while lifting energy, mood and confidence, rather than just masking a symptom.
| Staying active and getting regular exercise is one of the most effective ways to treat arthritis. healthdirect, Arthritis |
Matching movement to the joint and the type
Arthritis can settle almost anywhere, and the plan shifts with it. A few examples of how the approach changes:
- Hands and wrists: gentle range-of-motion and grip exercises to keep fingers working for daily tasks.
- Hips and knees: strengthening the surrounding muscles plus low-impact cardio such as walking, cycling or swimming.
- Spine, including ankylosing spondylitis: mobility and posture work to keep the back moving and upright.
- During an inflammatory flare: ease back to gentle movement rather than stopping, then rebuild strength as the flare settles.
- Between gout attacks: stay generally active to protect overall joint and heart health, alongside medical management.
Low-impact options like walking, cycling, swimming, water exercise and tai chi suit most people with arthritis, but the right mix depends on your type, your joints and your goals, which is exactly what an assessment sorts out.
Managing arthritis day to day, beyond exercise
Exercise does the heavy lifting, but the small daily habits around it make a real difference to how your joints feel:
- Mind your weight. Carrying less load eases the pressure on weight-bearing joints such as hips and knees, and can noticeably reduce pain.
- Protect your joints. Simple changes to how you do daily tasks, and aids like jar openers or raised seats, reduce strain; an occupational therapist can advise.
- Pace yourself and plan for flares. Spread demanding tasks across the day, and ease back briefly during a flare rather than stopping altogether.
- Use heat and cold. Warmth can loosen stiff joints before activity, and cold can settle a hot, swollen one afterward.
- Look after sleep and stress. Pain feels worse when you are tired or stressed, so good sleep and relaxation are part of the plan, not extras.
How physiotherapy helps
A physiotherapist turns the general advice to stay active into a specific, safe plan. That usually means assessing which joints are affected and how they move, building a tailored, progressive exercise program, teaching joint-protection and pacing so you can do more with less flare-up, and using hands-on techniques and education to manage pain.
For inflammatory arthritis, this happens alongside your GP and rheumatologist, not in place of them. Older adults juggling several affected joints often benefit from a broader plan too, which our physiotherapy for seniors guide covers.
Stay active with arthritis, at Befit Physio
Living well with arthritis is far more achievable with a plan built around your type, your joints and what you want to keep doing.
If arthritis is affecting your knees in particular, our knee pain physiotherapy can help, and the same tailored approach applies wherever your joints are sore.
- Book an assessment at our Carlingford clinic or our North Kellyville clinic, in the clinic or at home.
- Bring your diagnosis. If you know your type of arthritis or take medication for it, tell us, so your program fits alongside your medical care rather than working against it.
| Sore, stiff joints holding you back? Call Carlingford on 02 9872 2005 or North Kellyville on 02 9624 2047, or book online. We will assess your joints and build a plan to keep you moving comfortably. |
Frequently asked question
What is the difference between osteoarthritis and rheumatoid arthritis?
Osteoarthritis is a degenerative, age and load-related condition affecting the whole joint, and it is the most common type. Rheumatoid arthritis is an autoimmune disease, where the immune system attacks the joints, and it needs early medical treatment to limit damage. Both benefit from exercise, but rheumatoid arthritis also requires medical management, so getting the right diagnosis matters.
Will exercise make my arthritis worse?
No, when it is matched to your condition. Appropriate activity reduces pain and stiffness and strengthens the muscles that protect the joint, and it is safe even in inflammatory arthritis. The key is adjusting the type and amount to how your joints feel, easing back during a flare and building up as things settle. A physiotherapist helps you find that balance.
What are the best exercises for arthritis?
A blend usually works best: low-impact aerobic activity such as walking, cycling or swimming, strengthening for the muscles around affected joints, and range-of-motion work to keep joints mobile. Gentle options like tai chi and water exercise suit many people. There is no single best exercise, because the right choice depends on which joints are involved and your type of arthritis.
Can physiotherapy cure arthritis?
No. Most arthritis is a long-term condition without a cure, but that is not the same as untreatable. Physiotherapy can meaningfully reduce pain, keep your joints moving and help you stay active and independent, which is what living well with arthritis looks like. For inflammatory types, it works best combined with the medical treatment your doctor provides.
When should I see a doctor about joint pain?
See your doctor if joint pain or stiffness starts for no clear reason, lasts more than a few days, or comes with swelling, redness or warmth. These can signal inflammatory arthritis, which benefits from early treatment. Getting assessed also rules out other causes and points you to the right care, whether that is medication, physiotherapy or both.
About the author and clinical review
| Author: Anshu Sudan, Principal Physiotherapist, Befit Physiotherapy & Sports Injury Centre. Clinically reviewed by: a Befit physiotherapist. Carlingford: Shop 2/1 Post Office St, Carlingford NSW 2118. North Kellyville: 15/21 Hezlett Rd, North Kellyville NSW 2155. |
| Medical disclaimer This article is general information, not personal medical advice or a diagnosis, and reflects Australian guidance current as at July 2026. Arthritis has many types, and inflammatory forms in particular need early medical care. See your GP for diagnosis and, before starting or changing an exercise program, a physiotherapist or doctor who can assess you individually. Seek prompt care for a hot, red, severely painful or suddenly swollen joint. |
