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Exercising with osteoarthritis in Ede: why sitting still is a bad idea

“I can’t play sports anymore, I have osteoarthritis.”

We often hear that from people who think that exercising with osteoarthritis is no longer possible.
And honestly: it sounds logical. But it’s usually not true.

In fact, not moving often actually makes osteoarthritis worse.

“I need to stop playing sports.”
“My joints wear out further when I train.”
”Pain means I’m breaking something.”
“I need to be pain-free before I can start.”

sports with osteoarthritis

What is osteoarthritis (and what does it mean for sports with osteoarthritis)?

Osteoarthritis simply means loss of cartilage in a joint.

That cartilage acts like a shock absorber and makes everything move smoothly.
Does it get less? Then bone parts can get closer together → pain, stiffness and less movement.

But this is important:

Osteoarthritis = no ban on exercise
Osteoarthritis = reason to keep moving smartly

For everyone in and around a gym Ede, fitness Ede and CrossFit Ede, this is a crucial difference.

Why exercising with osteoarthritis actually helps (and doesn't harm)

The idea that you “wear out” your joints by moving is persistent.
But scientifically, that view is not true.

Indeed, multiple studies show that:

  • Strength training can reduce pain
  • Movement improves joint function
  • Inactivity precisely causes more stiffness and limitations
What happens physiologically:
  • Muscles around your joint become stronger → less stress on the joint
  • Movement keeps your joint “lubricated”
  • You maintain freedom of movement (range of motion)

This is why we often say: use it or lose it ormotion is lotion (and this really applies here)

Want to know how we approach this in practice? Feel more than welcome for a 1-on-1 time with our in-house physical therapist.

Why CrossFit (and Hyrox) can work just right for osteoarthritis

At CrossFit Ede and Hyrox Ede, it’s not about “going hard,” but adjusting where necessary.

And that is exactly what people with osteoarthritis need.

What we adjust (where necessary):
  • Movement output
  • Impact
  • Tax
  • Pace

The goal is to keep moving better. And that is almost always possible. Even with osteoarthritis.

Common mistakes in sports with osteoarthritis (and why they don't add up)

This is where it often goes wrong 👇

“I have to rest or it will get worse.”

Sounds logical. Is usually not smart.

Prolonged rest provides:

  • Less muscle strength
  • More rigidity
  • Poorer taxability

Result: more complaints, not less.

“My joint wears down further when I train”

There is no strong evidence that normal exercise accelerates osteoarthritis.

Indeed:

  • Exercise actually helps reduce symptoms
  • Even running does not seem to automatically worsen osteoarthritis with healthy load

👉 The problem is often not moving
👉 The problem is moving incorrectly or suddenly too much


“Pain means I have to stop.”

Not always.

With osteoarthritis, the following often applies:

  • mild to moderate pain during movement = okay
  • as long as symptoms subside thereafter

👉 Pain is a signal, not a stop button


“I have to wait until it gets really bad.”

This is perhaps the biggest pitfall.

The longer you wait:

  • the stiffer you get
  • the weaker your muscles become
  • the greater the barrier to entry

👉 Just starting exercise early with osteoarthritis makes a difference

How we approach sports with osteoarthritis in our box in Ede

In our CrossFit box in Ede, we don’t look at your limitation, we look at your potential.

Meaning:

  • Intake and personal adjustments
  • Continuous coaching on technique
  • Scaling each workout
  • Focus on long-term (not quick wins)

Even with symptoms, you can often train as usual. Just a little differently.

Are you unsure if it’s possible for you? Feel free to send us a whatsapp to us.

When do you have to be careful when exercising with osteoarthritis?

Fair is fair: there are limits.

We always advise extra caution with:

  • Persistent, sharp pain that does not subside
  • Severe swelling or inflammation
  • Severe movement restriction

In that case: have it checked out first (e.g. physio or doctor)

Source

  • Ettinger WH et al. JAMA, 1997 – Effect of strength and endurance training in knee osteoarthritis
  • Hunter DJ & Eckstein F. Journal of Anatomy, 2009 – Relationship between exercise and osteoarthritis
  • Lo GH et al. Arthritis Care & Research, 2016 – Running and knee osteoarthritis
  • Chakravarty E et al. American Journal of Preventive Medicine, 2008 – Long-distance running and osteoarthritis
  • American College of Rheumatology (ACR) guidelines for osteoarthritis treatment
  • National Strength and Conditioning Association (NSCA) – position on strength training and joint health

Don't hesitate to contact us.

Questions? Curious about our classes? Let us hear from you.
During training sessions we are mostly coaching (and not calling), so we are sometimes hard to reach by phone. An app via WhatsApp works the fastest. We respond as quickly as our workouts allow.

Still in doubt? Just book a trial class. Then you’ll immediately know if CrossFit is your thing. Spoiler: there’s a good chance it is.

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