Discover Some Of The Best Exercise To Do With Arthritis
What is the best exercise to do it I have arthritis?
For exercise to be sustainable and enjoyable, you should pick and choose exercise which you enjoy and feel-good doing.
Low impact exercise is often recommended as it places less stress on your joints and can help increase your confidence. You can also increase the intensity gradually as you become fitter and more confident so that you can continue to push yourself.
How should I exercise?
Before you exercise a warm-up is a good idea to help prepare your body. This should get your heart rate up, increase blood flow and get you ready mentally.
To gradually increase the intensity of exercise you can consider the:
- Frequency how often you do it
- Duration the length of each session
- Intensity how hard you try
After you exercise, it is a good idea to do a cool down to help reduce stiffness and cramps from occurring. You should also refuel your body and ensure you stay hydrated.
Types of fitness exercise
There is a huge range of activity types to get involved in meaning you are sure to find some that you enjoy! Exercise does not only have to be a sport or gym workout, activities such as walking are perfect for getting you up, out and exercising.
See some activity examples below:
Where can I find specific Arthritis guidance?
Versus Arthritis is the leading charity tacking Arthritis and have a wide range of resources to help you get active and manage your condition.
Brief Anatomy Of The Knee
The knee is a vulnerable joint that bears a great deal of stress from everyday activities, such as lifting and kneeling, and from high-impact activities, such as jogging and aerobics.
The knee is formed by the following parts:
Tibia. This is the shin bone or larger bone of the lower leg.
Femur. This is the thighbone or upper leg bone.
Patella. This is the kneecap.
Each bone end is covered with a layer of cartilage that absorbs shock and protects the knee. Basically, the knee is 2 long leg bones held together by muscles, ligaments, and tendons.
There are 2 groups of muscles involved in the knee, including the quadriceps muscles , which straighten the legs, and the hamstring muscles , which bend the leg at the knee.
Tendons are tough cords of tissue that connect muscles to bones. Ligaments are elastic bands of tissue that connect bone to bone. Some ligaments on the knee provide stability and protection of the joints, while other ligaments limit forward and backward movement of the tibia .
Know When To See Your Doctor
While many conditions that cause knee pain can be helped by exercise, in some instances it may not be appropriate, says Dr. Lauren Elson, an instructor in physical medicine and rehabilitation at Harvard Medical School. You should stop exercising and see a doctor if you have any of the following symptoms:
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Knee Surgeries 51 Y/o Masters Track Athlete
After 3 knee surgeries 51 y/o competitive boxer, Nationally ranked Giant slalom skiier, and college football athlete Rick Pruett had to find a better way to heal his knee pain. Rick sufferes from numerous injuries including 2 ACL reconstructions on his right knee and a meniscus surgery on his left. He
The Time Lag Between Evidence And Practice
Chances are you will get “conventional” medicine and not very “advanced” medicine. Well, compared to a 100 years ago you are, but know that your “average” orthopedic surgeon isn’t practicing the most up to date techniques.
On average the time lag is…
WHAT DOES THAT MEAN TO YOU?
That there’s better practices, better ways to repair or encourage healing , BUT your average ortho isn’t practicing those yet because they are bound by convention and bureaucracy.
ALSO if you ask a surgeon how to solve your problem he’s likely going to offer what?
A surgical solution.
Here’s an informal “study” on what happens to some people after surgery courtesy of Google search results:
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# Create Knee Stability
As I mentioned in the previous section, your knee joint is a hinge, meaning that it opens in one direction only. However, it is also classified as a slave joint, because it operates down the kinetic chain from your hip, which, as a ball-and-socket joint, has much great range of motion.
Simply put, your hip dictates much of the movement your knee faces. Strong hips allow your knee to perform its intended function only , while weak hips can cause your knee to suffer from lateral movement that its not built to sustain.
Hip strength comes from your Gluteal muscle groups, primarily your Gluteus Maximus and Gluteus Medius. A Pointing Dog exercise is a great way to activate your glute max, as well as to improve your knee extension for better ROM:
Next, a lying leg raise can be used to squarely target your glute meds:
Remember, the stronger your glutes, the more stable your knees will become. Dont skip these exercises in favour of simply focusing on the traditional knee-related exercises like squats and deadlifts.
How Are Knee Problems Diagnosed
In addition to a complete medical history and physical exam, other tests for knee problems may include:
X-ray. This test uses invisible electromagnetic energy beams to make images of internal tissues, bones, and organs onto film.
Magnetic resonance imaging . This test uses large magnets, radiofrequencies, and a computer to make detailed images of organs and structures within the body can often determine damage or disease in a surrounding ligament or muscle.
Computed tomography scan . This test uses X-rays and computer technology to make horizontal, or axial, images of the body. A CT scan shows detailed images of any part of the body, including the bones, muscles, fat, and organs. CT scans are more detailed than general X-rays.
Arthroscopy. A minimally-invasive diagnostic and treatment procedure used for conditions of a joint. This procedure uses a small, lighted, optic tube , which is inserted into the joint through a small incision in the joint. Images of the inside of the joint are projected onto a screen used to evaluate any degenerative or arthritic changes in the joint to detect bone diseases and tumors to determine the cause of bone pain and inflammation.
Radionuclide bone scan. A nuclear imaging technique that uses a very small amount of radioactive material, which is injected into the patient’s bloodstream to be detected by a scanner. This test shows blood flow to the bone and cell activity within the bone.
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What Are Risk Factors For Knee Pain
Biomechanics: The knee joint is complicated in its operation and is used frequently throughout the day. Any change in the movement of the joint can cause subtle changes and cause pain and injuries.
Excess weight: The stress on the knee joint is increased with excess weight. Obesity also increases the risk of knee osteoarthritis as the cartilage breaks down more rapidly.
Overuse during repetitive motions as are found during certain exercises or work conditions can cause breakdown of cartilage and lead to pain.
Why I Always ‘listen’ To My Knees
Bad knees run in my family, but I still never thought they would sideline me. I used to sit cross-legged with ease. Kneeling was something I didnt think about.
Then when I turned 60, my knees starting talking to me.
First, there was burning and discomfort during long flights sitting in cramped economy seats. Stairs began to give me pause. Even curbs were sometimes painful.
So began my knee odyssey, which has been marked by physical therapy, X-rays and MRIs, multiple doctors, a pricey brace so difficult to put on that it is unused, lots of nonsteroidal anti-inflammatory medications, numerous ice packs, cortisone shots in both knees, various dietary supplements, topical ointments, and one foldable cane.
The low point came when one of my knees blew up like a balloon, requiring fluid to be removed with a long needle and no anesthesia. That was followed by nearly a week of sleepless nights because of a knee that felt like it was on fire.
If I could have removed my kneecap, I would have done it in a heartbeat.
Ive also trimmed a few pounds and plan to lose more, taken up yoga, and bought a device that keeps my legs moving under my desk.
Are my knees better? Yes, an improvement measured by my physical therapist and how the foldable cane is gathering dust. But if I slip off the program, I soon pay the price with stiffer knees, less flexibility and more pain.
My hope is that, like Bedard, I can bring my knees back to better health and sidestep future invasive procedures.
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Everything I Learned Since 2011
Recovering from tendonitis is difficult, especially if you start from scratch. Ive struggled with it myself so I know how easy it is to waste months on conflicting advice only to land back on square one.
Even though Im not a doctor Ive dedicated a huge part of my life to helping people with patellar tendonitis get back into sports. Ive and recently created an in-depth online course.
And Id love to work with you too.
If youre ready to make some real progress, sign up below to get started today.
Treatment For Knee Problems
If initial treatment methods do not provide relief, and X-rays show destruction of the joint, the orthopaedist may recommend total joint replacement for the knee, also referred to as knee replacement.
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How You Should Heal A Knee Injury
If you do find yourself with a hurt knee, heres what you should do:
- Look for signs of severe injury. If theres swelling or you cant walk on the leg, see a sports medicine or orthopedic doctor for treatment.
- Practice RICE. Rest, ice, compression, and elevation are usually recommended to help promote healing and flexibility in a knee injury.
- Take an OTC pain reliever. A low-dose anti-inflammatory such as ibuprofen or naproxen can help treat pain and swelling in a patient that has no allergy or contraindication to its use, Bayes says. Schulz says he commonly tells patients to take vitamin D to help promote healing. Ask your doctor if OTC meds and supplements are right for you.
- Consider physical therapy. A professional PT can help you get on the mend using stretches, exercises, and other methods.
What if youve tried and tried but still feel like your knee injury isnt healing?
Injuries that fail to recover with rest, ice, compression, and elevation and time may be more serious, Schulz says. Seek a medical evaluation if an injury persists.
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Supplements & Other Remedies That Helped
Turmeric: The curcumin contained in turmeric is can help to reduce going pain and swelling. Long-term studies have shown that it can reduce blood levels of inflammatory chemicals. You can get it
Ginger Extract: Ginger is a great way to decrease pain and inflammation. I take 250mg of ginger extract four times a day to help with knee pain.
Glucosamine Sulfate: This is found naturally in the fluid around the joints. It can help to rebuild lost cartilages and prevent the breakdown of cartilage and fluid in joints.
Epsom Salts: I use Epsom salt baths on a regular basis to help to relax tight muscles. It has detoxifying powers which can work to ease joint pain. Try two cups of Epsom salts in a warm bath – I like to add in Lemongrass and Frankincense Essential Oils.
Arnica: Arnica has anti-inflammatory compounds as well as a compound called helenin which is a natural analgesic.
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How To Care For A Swollen Knee
When does a swollen knee require medical care, and when can it be treated at home? Mild to moderate knee swelling and knee effusionsometimes called water on the kneecan usually be treated at home. Medical attention is recommended if the knee is persistently swollen or accompanied by severe pain or other serious symptoms.
Read on to learn when to contact a doctor, how to treat a swollen knee at home, and how doctors can remove fluid from a knee using a process called aspiration.
Wear And Tear Due To Joint Conditions
In the human body, the most common disease of the cartilage which is also the most common form of joint disease isosteoarthritis.
This condition causes destruction and reduction of cartilage mass in a wear-and-tear fashion.
When cartilage is worn out, the bones that meet at a joint start rubbing against each other because the element that was once reducing friction has now been eliminated.
The pain that results from this process is often excruciating.
Besides this, there are over 100 forms of joint diseases that can cause the amount of cartilage to decrease.
They are collectively known as arthritis and include rheumatoid arthritis, fibromyalgia, gout, and more.
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Inflammation And Your Knees
Knee injuries cause inflammation, which in turn causes pain. Chronic knee pain might be due to several conditions that also cause inflammation directly or indirectly. These conditions may include arthritis, gout, tendonitis, bursitis, and several other itis conditions.
So, by eating the best foods that reduce inflammation, you more or less help your knees stay healthy and pain-free!
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How Long Can It Take To Heal A Sprained Knee
It can take from a few days to 18 months. This depends on:
- The severity of the sprain.
- Which ligament was affected.
- The lifestyle and occupation of the patient.
For example, an athlete with a severe tear will need several months to get back to their previous capacity. An office worker may need less time.
Will My Knee Injury Ever Get Better
If youre an active person, a pestering knee injury can put a real damper on everyday activities. Without functioning knees, youll lack the basic stability to support the rest of your body therefore, its important to take care of vital joints and get proper treatment if you are experiencing nagging knee pain. Knee injuries and discomfort are quite common, but they rarely become chronic. If pain and swelling persist after a few days followed by no signs of healing, it may indicate a more serious knee injury that requires a full evaluation from a medical professional.
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What Causes Knee Tendonitis
Jumpers knee is an overuse injury and the result of repetitive micro-trauma to patellar tendon. Usually such micro-trauma is caused by activities that include a lot of jumping, running and cutting.
Sports such as basketball, volleyball and tennis have a high incidence rate of this injury, but it is not limited to these groups.
A common theme among people who suffer from knee tendonitis is playing through pain or regular overexertion on the court. Heres what happens if it is left untreated:
Initially, tendonitis will just be a minor pain in the tendon below the kneecap, but with repeated overuse tissue damage cellular degradation will set in.
If the overuse continues the body will be unable to repair the damaged tissue and tendonitis turns into tendinosis: a painful chronic condition that will take months, sometimes years to heal.
Ignore tendonitis and your pain will get worse and your condition will get more chronic. Act early and you could be back to sports in a few weeks.
Key Points To Heal A Knee Naturally
- You must be consistent. This isn’t the kind of thing you can do when you remember and hope for the best. If you can’t be consistent you need to accept that natural remedies may not work for you.
- Consider your diet. Diet is ABSOLUTELY CRITICAL to healing. I recommend a clean diet that eliminates inflammation as much as possible. No processed food. Stay away from triggers.
- You Can’t Skip the Exercises. Everything else can help to reduce inflammation to the point that you can rehab your knee, but you are still going to have to do the work.
- Don’t Skip Supplements. The oils didn’t HEAL my knee. The supplements didn’t HEAL my knee. They, along with a good diet helped reduce the inflammation to the point I could rehab it.
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Facts You Should Know About Knee Pain
- Knee pain is a common problem with many causes, from acute injuries to complications of medical conditions.
- Knee pain can be localized to a specific area of the knee or be diffuse throughout the knee.
- Knee pain is often accompanied by physical restriction.
- A thorough physical examination will usually establish the diagnosis of knee pain.
- The treatment of knee pain depends on the underlying cause.
- The prognosis of knee pain, even severe knee pain, is usually good although it might require surgery or other interventions.