Moving Through the Pain: Dr. Jordan Sudberg Weighs In on Physical Activity and Arthritis
For millions of people living with arthritis, one of the most pressing questions is deceptively simple: Should I be exercising, or will it make the pain worse? The fear of aggravating already stiff or swollen joints often causes people with arthritis to avoid physical activity altogether. However, Dr. Jordan Sudberg, a renowned pain management specialist, explains that movement — when done correctly — can actually be one of the best ways to manage arthritis pain.
“Arthritis and activity have a complicated relationship,” says Dr. Sudberg. “But in most cases, avoiding movement does more harm than good. The right kind of physical activity can reduce pain, improve function, and enhance quality of life.”
Understanding Arthritis and Its Impact
Arthritis is an umbrella term for over 100 joint-related conditions, the most common being osteoarthritis and rheumatoid arthritis. Both involve inflammation, stiffness, and joint degeneration that can make even simple movements painful.
According to Dr. Sudberg, the instinct to “rest and protect” sore joints is understandable — but often counterproductive. “When we stop moving, our muscles weaken, our joints stiffen, and the pain cycle intensifies. Physical activity helps break that cycle.”
How Exercise Helps — Not Hurts — Arthritis
Dr. Sudberg explains several ways physical activity benefits people with arthritis:
- Reduces joint stiffness: Movement increases synovial fluid circulation, which lubricates the joints.
- Strengthens muscles: Stronger muscles support joints and reduce stress on cartilage.
- Improves flexibility: Stretching and range-of-motion exercises help prevent joints from locking up.
- Boosts mood and energy: Physical activity releases endorphins, which help reduce pain perception and fatigue.
- Aids in weight management: Reducing excess weight eases pressure on load-bearing joints like the knees and hips.
“The key,” Dr. Sudberg emphasizes, “is choosing the right types of activity and progressing safely.”
Best Exercises for Arthritis — Dr. Sudberg’s Recommendations
Dr. Jordan Sudberg often recommends low-impact, joint-friendly exercises that minimize strain while maximizing benefits:
1. Walking
A simple, accessible activity that promotes cardiovascular health and joint mobility.
2. Swimming or Aquatic Exercise
Water provides resistance without impact, making it ideal for those with moderate to severe arthritis.
3. Cycling (Stationary or Outdoor)
Great for building leg strength and maintaining motion in the knees and hips.
4. Yoga and Stretching
Improves flexibility and balance, while also helping with stress management.
5. Strength Training
Using light weights or resistance bands can build joint-supporting muscle without risking injury.
“Start small,” Dr. Sudberg advises. “Even 10 minutes a day can make a difference. The goal is consistency, not intensity.”
What to Avoid
While activity is encouraged, not all exercises are suitable for every arthritis patient. Dr. Sudberg cautions against:
- High-impact sports (like running or tennis) that put repeated stress on joints
- Deep squats or lunges, particularly for knee or hip arthritis
- Activities with sudden movements or risk of falls
“If a movement causes sharp or persistent pain, stop immediately,” says Dr. Sudberg. “Pain is your body’s way of saying something’s wrong — it’s not a sign to push through.”
Consulting a Specialist
Before starting any exercise program, Dr. Sudberg recommends consulting a physician or physical therapist who understands arthritis. A personalized plan, tailored to your joint condition and fitness level, ensures safety and long-term success.
“Managing arthritis doesn’t mean avoiding movement,” Dr. Sudberg concludes. “It means learning how to move smarter, not less. With the right approach, exercise can be a powerful form of medicine.”