June 17, 2025, 2:08 am | Read time: 5 minutes
According to the German Osteoarthritis Aid Association, about 5 million men and women in Germany suffer from symptoms caused by osteoarthritis. The hands, knees, and hips are most commonly affected. For many sufferers, the idea of exercise can be daunting. However, physical activity plays a crucial role in alleviating symptoms and improving quality of life. Personal trainer and FITBOOK expert Alina Bock explains which sports are suitable and what to consider.
Osteoarthritis is a widespread joint disease that affects many people or can affect them over the course of their lives. The joint disease leads to pain and movement restrictions that can significantly impact life. It is all the more important to alleviate the symptoms through physical activity. Learn here which sports can alleviate the symptoms and which sports can negatively affect the progression of osteoarthritis.
Overview
What is Osteoarthritis?
The term “osteoarthritis” is derived from the Greek words for “joint” and “mutilate” and describes the wear and tear of one or more joints. In this process, the smooth cartilage layer becomes thinner and more cracked. The wear of the joint leads to pain and often results in misalignments in the affected area.
The 4 Stages of Osteoarthritis
The progression of osteoarthritis is divided into stages. In the first stage, the surface of the cartilage softens but still has a smooth surface. Due to the absence of or only mild pain, osteoarthritis in this stage is usually not noticed.
In the second stage, the joint space is already slightly narrowed. The surface of the cartilage is frayed and has cracks. The pain in the affected joint is noticeable but usually disappears after a period of rest.
In the third phase, osteoarthritis is already advanced. The joint space is significantly narrowed, and the cartilage is marked with deep cracks. The pain is strongly noticeable and often causes misalignments.
In the fourth and final stage of osteoarthritis, the cartilage is completely worn away. Now bone rubs against bone. The pain is often unbearable, making joint replacement surgery unavoidable.
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How Sports Influence the Progression of Osteoarthritis
Osteoarthritis is an incurable disease. However, to slow its progression, exercise is essential. Physiotherapy can also help. It is important to keep the affected joint in motion. Frequent movement through sports stimulates the production of joint fluid. Additionally, it distributes better within the joint and is absorbed by the affected cartilage like a sponge. You can think of joint fluid as “joint lubricant,” which reduces friction during the mechanical movement of the joint. This way, the cartilage is less worn, and the progression of osteoarthritis is slowed. Suitable sports for this include cycling, swimming, aqua fitness, rowing, and Nordic walking.
Strength Training Helps Alleviate Symptoms
Additionally, a study published in 2025 in the journal “Journal of Physical Activity and Health” shows that strength training is an effective method for alleviating symptoms.1
In strength training, dynamic exercises that engage the affected joint can be helpful in producing joint fluid. If the knees are affected, exercises like leg extensions and leg curls, where the knee is the pivot point, can alleviate symptoms in the long term. It is important here not to move a lot of weight but rather to perform more repetitions to keep the joint in motion.
Which Sports to Avoid with Joint Disease
In addition to sports that slow the progression of joint disease, there are also sports that can negatively affect the condition. These primarily include sports with impact loads. These can be jogging, jumping, and sports like tennis, squash, and soccer, where movements are abruptly stopped, exerting a sudden load on the joint. These should be avoided if possible.
Moderate strength training has a positive effect on osteoarthritis. The emphasis here is on moderate: The number of repetitions should be between 15 and 25, and the weight should be chosen moderately. High weights can exert strong pressure on the already damaged joint, making it susceptible to additional injuries and pain. Excessive strain can also promote inflammation in the affected joints, which further exacerbates the symptoms.
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Sports as a Preventive Measure Against Osteoarthritis
A major risk factor for developing osteoarthritis is being overweight. People with a high BMI are therefore more at risk of developing osteoarthritis over their lifetime. This is because excess weight puts a heavy load on the joints. Additionally, excessive body fat promotes inflammatory cartilage loss. Preventively, a normal weight should be aimed for to reduce the load on the joints. This can be achieved through physical activity and a balanced diet.
Furthermore, strength training helps to correct and prevent misalignments, thereby reducing the load on the joints. Well-developed muscles around the joint provide support and reduce its load. Additionally, exercise stimulates cartilage regeneration and the production of joint fluid, contributing to healthy joint functionality.