Bipasha Basu spoke on her osteoarthritis diagnosis (Photo: Instagram/bipashabasu)When actor Bipasha Basu was diagnosed with osteoarthritis in her knees, she was told that her knees were in poor condition and that she needed to strengthen the muscles supporting them. She has spoken about being advised to work particularly on her thigh and buttock muscles, and how weight training became part of her fitness routine. Her experience offers a useful starting point for an important conversation about osteoarthritis: when a joint hurts, should we rest it—or strengthen the body around it?The answer, in many cases, is not complete rest. While osteoarthritis can cause pain, stiffness and reduced mobility, becoming increasingly inactive can also lead to muscle weakness. And weaker muscles can make everyday movements— getting up from a chair, climbing stairs, walking or carrying groceries — more difficult.This is where appropriately prescribed strength training can make a difference.Strengthening the body around an arthritic jointOsteoarthritis is not simply a problem of “worn-out cartilage.” It involves the joint and the tissues surrounding it. Pain and stiffness can change the way a person moves, while reduced activity can gradually cause muscles to lose strength. Strength training aims to interrupt that cycle. For example, strengthening the quadriceps, hamstrings, glutes and calf muscles can help improve the strength and control needed for everyday movement.The goal is not to make an arthritic joint work harder for the sake of it. It is to make the muscles supporting and controlling that joint more capable. And strength training does not necessarily mean lifting heavy weights in a gym. It can begin with body-weight exercises, a chair, a wall or a resistance band and progress gradually as strength improves.Five gentle strengthening exercises for osteoarthritisThe right exercises depend on the joint affected, the severity of symptoms, previous injuries and an individual’s overall fitness. These movements are examples that can be adapted to suit different abilities.Sit-to-Stand: Sit on a stable chair with your feet comfortably positioned beneath you. Lean forward slightly and slowly stand up. Then control the movement as you sit back down. This strengthens the thighs and hips while practising one of the most important movements in daily life. If necessary, use your hands for support initially. As strength improves, gradually reduce the assistance.Story continues below this adSupported Mini-Squats: Stand behind a sturdy chair or hold a stable support. Bend your knees slightly and lower yourself into a small squat before returning to standing. There is no need to squat deeply. The objective is controlled strengthening of the thighs and hips while staying within a comfortable range.Wall Push-Ups: Stand facing a wall with your hands placed at approximately chest height. Slowly bend your elbows and bring your body towards the wall. Then gently push yourself away. Wall push-ups offer an accessible way to maintain upper-body strength without requiring heavy weights.Heel Raises: Stand near a stable support. Slowly lift your heels so that you rise onto your toes, then lower them with control. This works the calf muscles and can contribute to lower-limb strength and stability.Resistance-Band Exercises: Resistance bands provide an inexpensive and adaptable way to introduce progressive strengthening. Depending on the joint involved, bands can be used for exercises targeting the hips, thighs, shoulders and back. Start with light resistance and a manageable number of repetitions. As strength improves, the resistance can gradually increase.Story continues below this adThe difference between effort and painStrength training should feel challenging enough to stimulate the muscles, but it should not become a contest to see how much pain can be tolerated.Some muscle fatigue or mild soreness can occur when beginning a new exercise programme. However, persistent, increasing or significant joint pain is a signal to stop and reassess. The exercise may need to be modified by reducing the resistance, shortening the range of movement, doing fewer repetitions or choosing another movement altogether.There is also an important psychological component. When osteoarthritis makes people fearful of movement, they can gradually lose trust in their bodies. A carefully designed strengthening programme can help rebuild that confidence — one controlled movement at a time.People with significant osteoarthritis symptoms or other medical conditions should seek individual guidance from a doctor or physiotherapist before beginning a strengthening programme.(Dr Mehta is a holistic health expert)