Exercise compatible with arthritis

Yes I also do spin classes. Just be careful in the standing climb sections.

Can you cycle? I’ve had a hip replacement and toe surgery due to arthritis and I’m mid 50s. Knees are a bit shot too, but I find cycling is fine. I have recently found Pilates really good for all round mobility having been a bit cynical about it.

Another one who does aquafit at classes which are nothing like the one you describe! At my gym they do several types - water therapy, aquatic circuits and aquafit. Water therapy being the gentlest and most suitable for rehabbing from injuries etc. none involve swimming or being out of your depth. Don't give up on aquafit, just try and find a different class or instructor.

Totally agree, you need to strengthen the muscles around the knees, thus the releases the pressure on the knees. Hard but it works - and it hurts a bit to start but proper exercise is the only way.

I have knee problems (though not specifically arthritis) and am working with a personal trainer. For exercises around my knees we are working on stretches and passive range of motion, and strength using small range of motion. For example, instead of doing 10+ reps of whatever exercise (as I might for core or upper body) I do 4-5 squats without adding weight, then work on another area, then 4-5 squats with 4kg, then another area, then 4-5 squats with 6kg. The squats ATM are simply touching my bum to a chair and standing up again. 6 weeks ago I could barely do just one set of the sitting and standing without added weight. We only added the third set this week, I had not done it with 6kg before. The objective is to add weight to the exercise to make my muscles work harder, but not stress the knee joints by excessive movement.

Stretching, both passive and active, is important because when you use a joint less, its range of motion reduces as well, which sets up a vicious circle. I can do hamstring stretches, but really struggle with stretching the front (quads?) and inside of my thighs. Doing those stretches in water really helps, I guess because of the support the water gives.

Ok I feel qualified to answer this as I too have arthritis in both knees. This time last year I could barely get up or down stairs without a lot of pain. I am now doing lunges, box jumping, running, all sorts.

Do nothing until you have worked on your strength. On strengthening all of the muscles around you knees. Glutes, quads, everything. And your core. This will all help support your knees so that you can then work on your fitness.

I now have no pain at all in my right knee (touches wood) and only about 30% in my left.

I have a PT who has made it her mission to help my knees and I’ve been motivated to be consistent and work hard because of the results I’ve seen. But you must find someone who understands your pain, and your fear of the pain to adapt everything to support and strengthen your legs.

You might find this podcast interesting: https://www.bbc.co.uk/programmes/articles/2kvgngGJRM34lLxwHY8Mczn/how-can-i-look-after-my-knees

It includes an interview with a top knee specialist who says “get strong, then get fit”.

Sorry to go on. I’m a bit of an evangelical bore about this because this approach has, I’m not exaggerating, changed my life.

eta because I’ve now read your updates. I too have had arthritis for 30+ years. I’m older than you by 11 years. I thought it was all downhill. It hasn’t been.

Iyengar yoga

Have you tried Yin yoga, its very gentle?

When I used to do Aqua Aerobics in the shallow end of the pool, water up to chest high, it was about exercising in the water which supports your painful joints. At the other end of the pool was Deep Water Aerobics where they were doing more like your experience with pool noodles. Maybe you just joined the wrong class.

Versus Arthritis have a lot of information and videos.
NRAS may be able to direct you to a better class in your area.

I have had an aqua class like that in the past. She seemed to do several classes locally. Check out that it isn't the same instructor elsewhere

I had knee replacement surgery earlier this year. I was advised pre operation to cycle in the gym . In a pool walk up and down forwards backwards and sideways. Swim but not breast stroke, I used to hold on to the side of the pool and kick away ( straight legs)

I do aqua physio due to arthritis and shattering my leg which had to be re-built. Its 34 degrees in the pool, involves working with a physio for a couple sessions to decide which exercises are appropriate for you, which are then put on a card so you can work by yourself. NO SWIMMING. When I started I had been told my accident was life changing and I walked slowly with 2 sticks. After a year going once a week, I could walk without sticks, slight limp but I could cope with most things. I still go every week for pleasure and it helps with the arthritis. There are never more than 4 people in the pool 2 physios and 2 clients, often just 2 of us, reasonably priced, they ask for your medical records to be supplied by your GP, all very professional but friendly. Hope this helps you

Just trying to help as I've had it for 52.

Still get a lot of benefit from seeing physios for particular issues - currently, the most useful physical things are custom orthotics (absolute lifesaver, tbh) and acupuncture. Oh, and biologics for the causative autoimmune disease.

I agree. I go to Aqua Aerobics several times a week and none of the classes involve swimming. I'd look for a different class.

My mother has arthritis, and she attends a water aerobics/aquafit class twice a week. She loves it! It is not at all like the class you described. In my mother's class they do aerobic movements to music, and they can stand wherever they want in the pool. Some taller people prefer to stand in the deeper end, but my mother stands in the more shallow part of the pool. She also wants to stand next to the edge of the pool, so she can hold on to it if she wants to. It's all fine, and the lovely instructor wants everyone to be comfortable. The movements they do are very varied, both legs and arms and balance, and they have lots of fun

My mother has always disliked most types of exercise, until she found water aerobics 10 years ago. She think it's so much fun, and the water allows her to move easily.

I hope you can find a class that works better for you!

What about just using your arms? You don't have to bend your knees and kick hard when you're pulling yourself through the water with a slow, modified front crawl. And then once you're warmed up from the upper body and torso work, you could work on slow, controlled movements to increase the strength of your leg muscles - such as just moving into a lunge position at the side and gently moving back up with the assistance of the sides of the pool.

Then there's using resistance machines - they can work your back, shoulders, pectorals, obliques, arms, etc, without needing to do anything that puts pressure on your knees - unlike free weights, there's no need to weightbear at all if you aren't able to without extreme pain.

A good physio would also be able to advise things that don't cause a worsening of knee pain whilst increasing leg strength, too. And they can assess your posture to see if there's anything that could help, such as orthotics to prevent overpronation putting further pressure on them.

Did the instructor ask at the beginning if anyone had any injuries or limitations? A good instructor of any type of exercise class will always do that, and then give you modifications of you need them. If this instructor didn’t do that, that’s not a great sign. Probably worth you explaining to the instructor at the start even if they don’t ask, though.

Really sorry you had that experience. Try a different class, or ask there if all the classes are the same type / level?

@Howdoyoulikeyoureggsinthemornin is there a hydrotherapy pool anywhere near you?? It might help with the arthritis as the water is warmer and some do aqua aerobics x

I came on to say aquafit 😬.

I do it twice a week; I have never had a class like the one you describe though!

Functional exercises like squats, reverse lunges, sit ups, planks