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A 7-Day Low-Impact Movement Plan for Arthritis (Knee, Hip, or Hands)

Written by

Dr. Tyler Graham, DC

in

ARTHRITIS & JOINT PAIN · PATIENT EDUCATION · LOGANSPORT, IN

A 7-Day Low-Impact Movement Plan for Arthritis (Knee, Hip, or Hands)

A realistic plan to reduce stiffness and protect joints—without flaring symptoms.

Daily movement improves stiffness and confidence
Low-impact + light strength protects arthritic joints
Progressive—not aggressive—wins long-term

Arthritis doesn’t mean you should stop moving—it means you need a smarter plan. The right kind of movement reduces stiffness, improves joint nutrition, and builds long-term confidence. If pain is persistent or you’re unsure what’s safe, start with Arthritis & Joint Pain Treatment.

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  • Mild soreness is okay; sharp pain is not
  • Your joints should feel the same or better the next day
  • Consistency matters more than intensity

Educational only. Not medical advice. Seek urgent care for severe/worsening symptoms or red flags.

Start Here: How to Use This Plan Safely

Use this as a template. Adjust reps and range so symptoms calm within 24 hours.

Rule #1: Symptoms should be stable or improved the next day.
✓ Better ✓ Same ✓ Slightly sore
Rule #2: Avoid “spike” activities for 7 days (deep loaded squats, jumping, long hills). Replace with bike, flat walking, pool, and controlled strength.
Rule #3: If swelling increases or pain worsens over 24–48 hours, scale back volume and range.

The 7-Day Low-Impact Arthritis Movement Plan

Most people do best with daily gentle movement + 2–3 strength days per week.

Before you start (2 minutes)

  • Pick your target joint: knee, hip, or hands
  • Choose your cardio: flat walking, cycling, pool
  • Choose a “green range”: pain-free or mild discomfort only

Day 1 — Mobility (10–15 minutes)

  • Knees: gentle knee bends + easy quad activation
  • Hips: hip circles + controlled bridges
  • Hands: open/close, tendon glides, gentle grip squeezes

Day 2 — Light Strength (15–20 minutes)

  • Knees: sit-to-stand (chair), mini-squats (shallow)
  • Hips: bridges + side steps (band if tolerated)
  • Hands: light putty/ball squeezes + wrist extensor work

Day 3 — Low-Impact Cardio (15–30 minutes)

  • Zone 2 pace (you can talk)
  • Flat walking, bike, or pool
  • Stop if limping begins or pain escalates sharply

Day 4 — Mobility + Balance (10–15 minutes)

  • Easy mobility (repeat Day 1)
  • Balance: supported single-leg stance (as tolerated)

Day 5 — Strength Repeat (15–20 minutes)

  • Repeat Day 2
  • Use a slower tempo (control over load)

Day 6 — Active Recovery (10–20 minutes)

  • Short walk or bike
  • Gentle range work only

Day 7 — Optional Rest or Light Mobility

  • If stiff: do Day 1 mobility
  • If calm: take a true rest day

If your knee is a major limiter, see Knee Pain Treatment. If your hip is a major limiter, see Hip Pain Treatment.

Want a Plan Tailored to Your Arthritis?

We’ll match your plan to your joints, your lifestyle, and your goals—so you’re not guessing. If mechanics matter (feet/knees/hips), we’ll address the chain.

Book Now Arthritis Care Contact & Location

When to Worry (Red Flags)

Get checked promptly if any of these are true.

  • Rapidly worsening swelling or a hot, red joint (especially with fever)
  • Joint giving way, locking, or a sudden inability to bear weight
  • Pain that is worsening day-to-day despite reducing activity
  • New numbness/tingling or symptoms that don’t fit your usual pattern

Arthritis Movement FAQs

Quick answers—including “when to worry.”

Is it safe to exercise with arthritis?
Yes—when the plan matches your tolerance. Low-impact movement and light strength are protective for most people.
How often should I move if I have arthritis?
Daily gentle movement plus 2–4 strength days per week is a strong baseline for most people.
What exercises should I avoid with arthritis?
Avoid high-impact and deep loaded positions that cause sharp pain or swelling that worsens over the next 24–48 hours.
How long does it take to feel improvement?
Many people notice reduced stiffness within 1–2 weeks with consistent movement. Strength improvements build over time.
When should arthritis pain be evaluated?
If pain is rapidly worsening, swelling is persistent, the joint locks/gives way, or daily function is limited despite consistent movement, get checked.
What’s the best cardio for arthritis?
Flat walking, cycling, and pool exercise are common options. The best choice is what you can do consistently without flaring symptoms.
Book Now Arthritis Care Contact & Location

Related Reading

More joint and movement guides (ROOT blog URLs).

Related Services

Common next steps for joint pain and mobility.

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