June 17, 2025, 2:08 am | Read time: 5 minutes

According to the German Osteoarthritis Aid Association, about five million men and women in Germany suffer from symptoms caused by osteoarthritis. The most commonly affected areas are the hands, knees, and hips. For many sufferers, the idea of engaging in sports 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 should be considered.

What is Osteoarthritis?

The term “osteoarthritis” is derived from the Greek words for “joint” and “mutilate,” describing the wear and tear of one or more joints. In this condition, the smooth cartilage layer becomes thinner and more brittle. 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 cartilage surface softens but still has a smooth surface. Because affected individuals experience little to no pain, they and doctors often do not notice osteoarthritis at this stage.

In the second stage, the joint space is slightly narrowed. The cartilage surface 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 fissures. The pain is strongly felt 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 Affect the Progression of Osteoarthritis

Osteoarthritis is an incurable disease. However, to slow its progression, sports are essential. Physical therapy can also help. It’s 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. The cartilage wears down less, and the progression of osteoarthritis slows. Suitable sports for this include cycling, swimming, aqua fitness, rowing, and Nordic walking.

Strength Training Helps Relieve 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’s important not to move heavy weights but rather perform more repetitions to keep the joint in motion.

Which Sports to Avoid with Joint Disease

Besides sports that slow the progression of joint disease, there are also sports that can negatively affect the condition. These 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.

Strength training also helps correct and prevent misalignments, thereby reducing the load on the joints. Well-developed muscles around the joint provide support and reduce its load. Furthermore, sports stimulate cartilage regeneration and the production of joint fluid, contributing to healthy joint functionality.