High-intensity interval training (HIIT) is known for delivering big fitness results in short bursts of intense activity followed by rest. But if you’re living with inflammatory arthritis — such as rheumatoid arthritis (RA), psoriatic arthritis (PsA), or axial spondyloarthritis (axSpA) — you might wonder if HIIT is too much for your joints.
The good news? A new review of clinical trials suggests that HIIT can actually be safe and even beneficial for people with inflammatory arthritis — without triggering flares or causing damage.
What Experts Say About Exercise and Arthritis
Managing inflammatory arthritis usually involves medications like NSAIDs and DMARDs to control inflammation and symptoms. But non-drug therapies, including exercise, are becoming just as important in supporting overall health.
According to researchers from Manchester Metropolitan University in the U.K., physical activity is showing promising benefits in improving symptoms and reducing inflammation for arthritis patients.
What the Research Shows
The review looked at nine clinical trials involving nearly 600 people with various types of inflammatory arthritis. Participants were split into two groups: those who did HIIT and those who didn’t (control group). Researchers studied how HIIT affected pain, disease activity, fatigue, physical fitness, and quality of life.
Here’s what they found:
💥 HIIT Did Not Worsen Symptoms
Most studies reported no increase in joint inflammation or disease activity. In fact, one study even showed decreased inflammation in people with axSpA.
💤 Energy and Fatigue
Some participants experienced less fatigue, particularly in the short term. While pain levels stayed about the same for most, one study reported noticeable pain relief after HIIT.
❤️ Cardiovascular Fitness
All studies measuring heart and lung fitness found major improvements. People doing HIIT saw increased stamina and better oxygen use — both essential for daily energy and long-term health.
😊 Mood and Quality of Life
Some participants felt better emotionally and socially. While not everyone saw the same benefits, many reported an overall improvement in well-being.
⚖️ Weight and Body Composition
There were small reductions in waist size and fat mass, but most studies didn’t show major changes in body weight or muscle mass. These changes likely need more time and consistent workouts to show up.
🔍 No Harmful Effects Found
MRIs and scans didn’t show increased inflammation or joint damage, reinforcing that HIIT, when done properly, is not dangerous for the joints. No serious side effects were reported in any study.
Important Notes and Limitations
While these findings are promising, it’s worth noting that most studies were small and short in duration. Participants were likely more active or motivated than the average person, and many studies didn’t have ideal designs. Lifestyle factors — like changes in diet or sleep — may have also influenced results.
Still, the evidence so far supports that HIIT could be a useful tool for managing arthritis — as long as it’s done carefully and under supervision
HIIT is no longer off-limits for people with inflammatory arthritis. When guided by a professional and tailored to your abilities, it can improve your energy, fitness, and mood — without making symptoms worse.
If you’re curious about adding HIIT to your routine, talk to your doctor or a physical therapist who understands arthritis. With the right plan, you can safely reap the benefits of high-intensity exercise.