What Is The Best Exercise For Knee Oa
Focusing on either aerobic conditioning or resistance training especially moves that target the quadriceps muscles, which help support the knee is the most effective exercise approach for reducing pain from knee osteoarthritis , according to a 2014 study published in Arthritis & Rheumatism.
Experts have long known that exercise can help reduce pain and improve function for people with knee OA. But what type of exercise is best, and how much, are subject to debate. The new study, an analysis of 48 previously published trials, aimed to provide answers.
The researchers looked at randomized controlled trials designed to evaluate exercise in people with knee osteoarthritis. Some of the trials involved aerobic exercise , some involved strength training, and some involved both types of exercise performed during the same session.
Most trials showed a positive effect on pain and disability, reducing pain by almost 20 percent on average, a small but important effect, says study co-author Carsten Juhl, PhD, of the Department of Sports Science and Clinical Biomechanics at the University of Southern Denmark. But exercise programs that focused on either aerobic exercise or strength training worked best those that combined both approaches were less effective.
Stretch Before You Start
Taking the time to stretch your arms and legs before cardio or strength training may lower the likelihood of injury. Stretching helps to warm up joints and get the blood flowing to your muscles. Loosening up with a few stretches can also shift your mind to your workout, so you focus on maintaining the proper form.
Can Leg Exercise Alone Improve Strength Or Oa Symptoms
The question of whether focused knee extension and flexion RX can elicit a similar magnitude of OA symptom relief as a comprehensive RX program remains unclear due to limited evidence. However, a small study used isolated RX of the knee extensors and flexors to treat patients with knee OA.32 Supervised RX was performed once a week using machines, at the intensity of 50% of the maximum peak torque for three sets at 20 repetitions. This was supplemented with 30 daily isometric strengthening exercises of the quadricep and hamstring muscles. The symptomatic leg produced less maximal knee extensor and flexor torques compared with the asymptomatic leg at baseline. However, after three to six months of training, the improvements in torque values were significantly greater in the symptomatic leg . While adherence was not reported for exercise after month six, the strength improvements were maintained for three years. Hence, even isolated knee extension and flexion exercise can induce large improvements in strength, particularly in the more painful knee joint. Unfortunately this study did not document changes in pain or functional ability.
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Exercises To Ease You Off The Couch
Avoiding the pain, swelling, and stiffness associated with knee osteoarthritis is a major reason many people become less active, but like Newton said, an object in motion will stay in motion, and the knees are no exception. Theres an old myth that if it hurts, you dont do it, says Dr. Patience White, professor of Medicine and Pediatrics at the George Washington University School of Medicine and Health Sciences. The opposite is actually true If you do the right low-impact exercises, you can actually reduce pain. Modifying your activities to include those less stressful on your knees, like walking, bicycling, swimming, and yoga, can keep your joints limber and provide knee osteoarthritis relief.
Understanding Knee With Osteoarthritis
Lets start this article with a case study. A 58-year-old lady is complaining of knee pain for since 5 months. She has trouble getting up from sitting, using stairs, walking for more than 10 min. She no longer goes out to market, visit outside or go out with family. Her increasing knee pain and stiffness made her difficult to continue her daily activities for which she visited her family physician. Her knee X-Ray shows decreased joint space. She has been prescribed medication and referred to the Physiotherapy department for further management.
If you experience the same kind of knee pain with all the symptoms mentioned above then most probably it is due to the Osteoarthritis of the knee joint.
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What Is Osteoarthritis Knee
Osteoarthritis of the knee is a progressive degenerative disease in which there is the degradation of knee articular cartilage and subchondral bone with compensatory bony proliferation and capsular fibrosis. Normally, the articular surface is smooth and the joint cavity is filled with synovial fluid, the synovial fluid acts as a lubricant. These two factors make knee motion smooth and frictionless.
In the knee with osteoarthritis knee, the articular cartilage and subchondral bone start getting degenerating & erosion occurs in the weight-bearing area. Bone surface become hard. The capsule surrounding the knee joint becomes tight and undergoes fibrous degeneration. Osteophytes form at the margin of the articular surface. So, when a person with knee osteoarthritis tries to walk it produces painful friction between the joint surface.
Cause Of Osteoarthritis Knee
No single factor is associated with OA knee.
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Before Starting Exercises For Knee Osteoarthritis
Things To Avoid In Knee With Osteoarthritis
- Avoid precipitating activities at all stages.
- Reduce stair climbing.
- Avoid floor sitting.
- Activities modification such as the use of western toilet, while sitting in the floor use long sitting position.
If conservative management does not respond and the patient continues to complain of severe pain then surgical knee replacement is the only option left.
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Knee Oa Exercise #: Standing Quadriceps Stretch
Stretching your quadriceps can ease tension in the knee joints.
- Stand with feet hip-distance apart.
- Bend your right knee and hold the top of your right foot with your right hand.
- Bring your right heel as close as possible to your glutes. You can use a wall for balance.
- Hold for 30 seconds, and repeat on the left leg.
- Do 3 times once a day.
Exercises For Osteoarthritis Knee
As we know that exercises are the only way we can prevent the progression of osteoarthritis knee, so here we are going to learn easy exercises that anyone can learn and perform at home. These exercises are aimed at strengthening the muscles around the knee joint. Actually when we stand our body weight is distributed over both of the knee joints. In a normal joint, the muscles around the knee joint are strong enough to bear some of the body weight and distribute the weight equally on both the knee joints.
But in a knee with osteoarthritis due to the pain and inactivity slowly with time the muscles become weak around the knee. The knee joint is already degraded and painful, the weak and insufficient muscles further increase the body load over the knee joint in a standing position. This is why eye exercises are very important to regain the strength of these muscles. So let us first start with the quadriceps muscles strengthening exercise.
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Psychological Importance Of Resistance Exercise In Knee Oa
Maintenance of positive psychological well being is critical in the prevention of worsening disability in the OA population. Benefits of RX extend beyond pain relief and functional improvement, and can include psychosocial well being. Psychological well-being typically encompasses positive components such as cognitive function, positive affect, enhanced self-efficacy and self-esteem with the absence of anxiety, depression, and negative stress-related emotions.36
Pillow Press Between The Thigh
Now we have to also strengthen the muscles on the inner side of our thigh, so to do this you have to come to the lying position on your back. In this position bend both of your knees and place a layer of two pillows between your thighs. Now simply press the pillow between the thigh and hold it for 5 seconds and then relax it. Repeat this process a minimum of 20 to 25 times however the more you do the better it is. As I said this muscle is aimed To strengthen the hip adductors muscles.
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Knee Oa Exercise #: Seated Leg Raise
The seated leg raise exercise helps strengthen muscles around your knees.
- Sit on a chair with both legs bent at 90°.
- Slowly raise your right leg so that it’s parallel to the floor, keeping your left foot on the ground.
- Hold for 30 seconds, then slowly bring the right foot back to the floor, and repeat on left leg.
- Do 10 times twice a day.
Move : Hamstring Stretch
Stretching your hamstrings is a must for those with knee OA, according to Kaiser Permanente. Improving this muscle’s flexibility can help maintain your knee joint’s range of motion.
“Make sure to not push into the tightness to where it becomes pain,” says Melissa Garcia, DPT, CSCS, a Washington-based physical therapist. “Slowly ease into the range of motion with each repetition.”
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W Sit And Hurdler Stretch
W sitting is normally seen in children, but has also been adopted by athletes to stretch hip rotators and quadriceps, Ebner says. The hurdler stretch is a similar stretch focusing on one leg at a time. Both stretches are bad because of the large amounts of torque applied to the knee, hip, and ankle.
Fix it: Find stretches for all fitness levels on the SilverSneakers GO app . Like a stretch? You can save it to your favorites.
Skin Patch For Knee Osteoarthritis Pain
Lidoderm Patch Could Help, Says Study by Drug’s Maker
Celebrex is a Cox-2 inhibitor — a class of drugs that has drawn attention for possible heart attack and stroke risks. In February, an FDA expert panel recommended that Celebrex and its sister drug BextraCelebrex and its sister drug Bextra remain on the market despite this risk. Official word from the FDA is expected in the next few weeks.
Recent developments regarding these drugs have left many patients concerned about what arthritis drugs are safe for them to take.
The Lidoderm patch isn’t approved for knee osteoarthritis pain. It’s only been approved for treating pain from postherpetic neuralgia. That’s a chronic condition resulting from nerve damage caused by shingles.
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Clinical Feature Of Osteoarthritis Knee
Dont: Engage In Repetitive High
Joint-pounding exercises such as running and tennis can tax your already damaged knees, Dr. Pisetsky says. Its a vicious cycle because this type of exercise causes more pain. You stop using your muscle because it hurts, you lose strength, and then your alignment isnt good either, he says. This can also result in needing joint replacement surgery. Listen to your body, he says. If it is painful, dont do it.
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Exercises You Should Skip
Experts used to think running could cause OA, but not anymore. In fact, some research shows it might lessen your knee pain if you have mild OA. Talk to your doctor or physical therapist first if you want to try it or other high-impact exercises. Theyâll let you know whatâs safe.
If you have severe OA, your doctor will likely want you to avoid these types of exercise:
Before And After Exercise
If you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat is soothing and it also brings the blood to the surface, decreases stiffness, and sometime relieves pain.
If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.
After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling caused by exercise. It will also help to soothe and relieve pain.
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Do: Incorporate Strength And Flexibility Training To Strengthen Your Leg Muscles
A fitness plan for osteoarthritis should include strength and flexibility training along with aerobic exercise, says , a sports physiatrist at the Hospital for Special Surgery in New York City and an assistant professor of clinical rehabilitation medicine at Weill Cornell Medical College. Strengthening exercises help support the muscles around the joint, while stretching can maintain and sometimes improve flexibility around the knee,” Dr. Wyss says.
Lidoderm Takes On Celebrex
Lidoderm’s maker, Endo Pharmaceuticals, sponsored a comparison of Celebrex and Lidoderm in knee osteoarthritis patients. The findings were presented at the American Pain Society’s annual meeting.
Originally, the researchers planned to enroll 200 patients. But when Cox-2 drugs became controversial last fall, they stopped adding new patients. That left 143 patients, all of whom had knee osteoarthritis pain.
First, the patients stopped taking all pain medications, as well as the supplements chondroitin and glucosamine.supplements chondroitin and glucosamine. After a week or two, they were randomly assigned to take Celebrex or use the Lidoderm patch for 12 weeks.
The active ingredient in the Lidoderm patch is the pain-numbing medication lidocaine. The patch is applied once daily.
Results were based on patient’s ratings of their knee osteoarthritis pain. After six weeks, 62% of the Celebrex group and 54% of the Lidoderm group reported at least a 30% improvement in the average daily intensity of their knee pain. By the 12th week, the numbers had risen to about 71% of each group.
A pain improvement of 30% or greater is considered scientifically meaningful.
Both treatments were well tolerated. Side effects were reported in about 11% of both groups. Three Lidoderm patients dropped out because of side effects the most common side effects were itchiness or redness at the patch site. No Celebrex patients quit because of side effects.
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Knee Strengthening Exercises For Seniors With Bad Knees
Strength training is the best way to build muscle and increase flexibility to help you complete daily activities more efficiently. TheU.S. Centers for Disease Control and Prevention recommends that older adults complete at least two weekly strength training workouts. This doesn’t mean you must start weight training in the gym you can complete gentle exercises at home to strengthen the muscles that support your knee joints. The following are some of the best knee-strengthening exercises to include in your workouts:
Move : Seated Leg Raise
This exercise helps activate your quads without adding extra pressure on your knee joint. This exercise can help relieve knee arthritis-related pain and improve the joint’s overall function, according to Harvard Health Publishing.
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How Does Exercise Help With Knee Osteoarthritis
There are two main types of exercise that can help with knee osteoarthritis: strengthening exercises and stretching exercises. Each is beneficial in different ways.
Knee strengthening exercises work on the muscles that support the knee jointnot the painful knee joint itself. These muscles include the quadriceps in the front of the thigh and the hamstrings in the back. Strong muscles help the knee joint absorb shock and relieve the stress load on the jointone of the main reasons we experience knee pain. Strong muscles also help stabilize the knee joint and prevent further injury and loss of balance.
Stretching exercises are all about maintaining function and mobility. Stretching helps maintain the knee joints full range of motion, and can also help reduce stiffness.