Jon Reeves, 59, from Oxfordshire, was diagnosed with osteoarthritis of the knee four years ago after two years of medical appointments and x-rays. He felt overwhelmed but has since learned to adapt his exercise routine, allowing him to live almost pain-free.
Adapting exercise to manage arthritis
Jon, a former keen runner and badminton player, began suffering from knee and tendon injuries before his diagnosis. He initially tried knee braces and running on softer surfaces but could not maintain his previous pace. Instead, he worked with a specialist in musculoskeletal conditions to build a gym routine focused on strengthening muscles and tendons. He started weight training regularly and took up cycling.
“Waking up in the morning and not knowing how bad my arthritis will be that day was dreadful; it was such a mental block that I couldn’t overcome it until I learnt how to adapt exercise to suit my condition,” Jon said. “Keeping physically active is everything for me and now I’m leading a nearly pain-free life.”
Mental and physical benefits of staying active
Finding new ways to keep active has brought both mental and physical benefits. Jon was scheduled to have double knee replacement surgery in 2024 but cancelled both operations. He occasionally experiences a low-level ache in his knees or stiffness in the morning, but this is manageable.
“By following a routine of strength training and cardio I have been able to strengthen muscles and tendons and lose weight. This has helped reduce pain, inflammation and increase joint stability,” Jon added. “On top of this, exercise releases endorphins which has done wonders for my mental health. It can be overwhelming to start, but every little helps, you just have to listen to your body, symptoms, and adjust ability levels to suit.”
Expert advice on exercise and arthritis
More than 450,000 people are diagnosed with arthritis every year in the UK. Research funded by Arthritis UK found that exercise is one of the most effective ways people with the condition can reduce pain, improve mobility, and stay independent for longer. Orthopaedic surgeon and TV doctor Dr Thomas Naylor said: “Exercise is one of the most effective ways people with arthritis can improve their health and manage their symptoms. But we know that staying active can be challenging and frustrating when your joints are painful, and many people are discouraged by misinformation suggesting that exercise causes detrimental lifelong impact to the joints affected.”
Dr Naylor added: “Small, incremental changes can make a big difference, and it’s important to meet people where they’re at with personalised, accessible plans and support. Our bodies are designed to move, and too much rest can actually negatively impact joints as well as the muscles and tissues that support them. Staying as active as possible helps maintain strong and well supported joints, reduce symptoms and supports overall health and wellbeing.”
Jon's tips for others with arthritis
Jon advised people with arthritis to adapt their exercise routine to what feels comfortable, replacing one activity with another if necessary until they find a routine that works. He also recommended incorporating rewards, saying: “If I do a good walk or a hike, I’ll reward myself with a good coffee or a piece of cake.”
