Making A Fitness Plan With Oa
First, some bad news: Youre not going to exercise arthritis out of your knee.
Theres no amount of physical therapy that can change the arthritis, notes Dr. Orlandi. But what we can do is make its impact a lot less. The idea is to change the environment in which the arthritis lives in your body.
That starts with establishing a lifetime fitness routine that builds cardio, strength and flexibility. The human body is awesome in its ability to adapt, says Dr. Orlandi. So even if you have a lot of arthritis that is painful, you can make a huge impact on how you feel.
Risk Factors For Knee Arthritis
- Age. Osteoarthritis is a degenerative, wear and tear condition. The older you are, the more likely you are to have worn-down knee joint cartilage.
- Heredity. Slight joint defects or double-jointedness and genetic defects may contribute to osteoarthritis in the knee.
- Excess weight. Being overweight or obese puts additional stress on the knees over time.
- Injury. Severe injury or repeated injury to the knee can lead to osteoarthritis years later.
- Overuse. Jobs and sports that require physically repetitive motions that place stress on the knee can increase risk for developing osteoarthritis.
- Gender. Postmenopausal women are more likely to have osteoarthritis than men.
- Autoimmune triggers. While the cause of rheumatoid arthritis remains unknown, triggers of autoimmune diseases are still an area of active investigation.
- Developmental abnormalities. Deformities such as knock knee and bowleg place higher than normal stress on certain parts of the knee joint and can wear away cartilage in those areas.
- Other health conditions. People with diabetes, high cholesterol, hemochromatosis and vitamin D deficiency are more likely to have osteoarthritis.
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Quad Strengthening Exercises You Can Do Even When You Have Knee Arthritis
Osteoarthritis is the most common form of arthritis in the USA today as it affects over 30 million people. Rheumatoid arthritis is another type of arthritis. The one part of the body that is most affected by painful arthritis is the knee, and it can suffer from both rheumatoid or osteoarthritis.
What Is Knee Arthritis?
Knee arthritis is when you have inflammation in the knee joint. Since knee joints are responsible for leg movement, walking and standing up can be uncomfortable or painful. Osteoarthritis is a type of arthritis associated with inflammation. Rheumatoid arthritis is inflammation as a result of an overactive immune system.
How Is Knee Arthritis Treated?
Knee arthritis treatment varies depending on the specific knee condition and your unique situation. Treatment options for knee arthritis can include:
- Surgical treatments
When youre dealing with knee arthritis, it can be a painful experience, but knee exercises can help strengthen your knee and reduce the effects of arthritis. Exercises that strengthen the muscles that support your knee reduces stress on your knee joint. The muscles in the front thigh and back of your thigh aid in absorbing shock to the knee joints. You can relieve knee pain when you lessen the strain you have on your knees by building your muscles. Youll also help prevent further injuries.
Stretching & Strength Basic Exercises:
Caution on Pain and Swelling When Exercising
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Benefits Of Knee Strengthening Exercises
The Arthritis Foundation state that exercise may be the most effective way to treat osteoarthritis without surgery, while the American Academy of Orthopaedic Surgeons note that strong and flexible muscles can keep knees healthy and prevent injury.
Knee strengthening exercises do not affect the knee joint directly, but they strengthen the muscles surrounding it. Strong muscles in the legs can help provide support for the knees. This support may alleviate pressure and strain on these joints, which can relieve pain and help a person be more active.
The following exercises can help strengthen the muscles surrounding the knee. If a person experiences pain during these exercises, they should stop doing them and speak to a doctor. Anyone with severe knee pain should consult a doctor before trying to exercise.
It is best to warm up with light exercise before starting any knee strengthening exercises. Examples of gentle exercise include walking, cycling, and using an elliptical machine, all of which put minimal stress on the knees. This activity will help increase blood flow to the muscles and allow them to be more flexible.
Muscles involved: Quadriceps and abdominal muscles.
How Can I Protect My Joints
Here are some tips for protecting the joints a priority in any exercise program:
Walking on flat surfaces will help prevent injury in knee, hip, ankle or foot arthritis.
Wearing supportive footwear, including orthotics, can help protect joints. Orthotics can be custom-made by a podiatrist or purchased over the counter. Custom-made orthotics are specific to the person and can provide more relief and protection.
It is important to avoid jarring movements.
Start exercising slowly and build up to a longer routine.
Do not take excess pain medication prior to exercise, as it may mask injury.
Pay attention to posture and alignment.
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Finding The Best Hip Arthritis Treatment In North Dakota
Dont let the symptoms of hip arthritis render you unable to do the things you enjoy. Exercise is your most effective pill-free treatment to alleviate the pain and symptoms of hip arthritis. You can consult any one of our board-certified, highly skilled orthopedic surgeons. They are experts in treating hip arthritis and can help you determine the exercises that best meet your needs. They can devise a treatment plan for you to reduce pain, maintain function, and prevent the progression of your condition.
Call us today at The Bone & Joint Center at 946-7400 / 900-8650 to schedule an appointment or use our online request form. We look forward to being your healthcare partner!
What Other Types Of Knee Exercises Work Best
Walking is an excellent form of exercise. Its low-impact, and because its a weight-bearing exercise, it helps strengthen muscles and build bone. Wear good, sturdy shoes. Start out slow, and gradually increase your pace and distance for best results.
Water exercises or walking in the shallow end of a pool are also great for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens impact to near zero as it makes you work a little harder to move.
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Using Exercise To Help Knee Arthritis
Exercises for arthritis including aerobics and strength exercises can reduce symptoms, increase balance, add joint motion and function, and aid in weight control. Your body relies on muscles to help motor joints, stated Dr. Johnson. For the knee, thats the quadriceps in the front of the thigh and hamstrings in the back. You cant cure arthritis or make it go away, but if you strengthen the muscles that support and stabilize the knee, you can take some of the stress load of weight-bearing or walking off a joint thats worn out and weakened from arthritis, and place it on the stronger muscle.
Switch From The Sidewalk To The Treadmill
Walking or jogging on a sidewalk made of concrete can be hard on the knees. A treadmill has a little more spring and decreases the overall compressive load on the knees. When walking on a treadmill, resist the urge to walk at an incline.
Walking on a groomed earthen trail will have a similar positive effect.
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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:
Exercises For Arthritis Pain
In her post, the Mumbai-based fitness expert shares a exercises for people with arthritis of the knee. Symptoms of knee arthritis include pain, swelling, inflammation and stiffness in joints.
Now there are a few things that cannot be treated or prevented, like ageing, getting grey, wrinkles, feeling low on energy and strength. But all these symptoms related to ageing can be delayed if you look after your fitness, says Karachiwala.
Here are the exercises that people with arthritis of the knee can do:
1. Squat on Chair – 10 repsAdvanced: Wall Sit-Squat Hold – 30 secs
2. Seated Bent knee Raises – 10 reps on each sideAdvanced: Seated Straight Leg Raises – 10 Reps
3. Single Straight Leg Raises – 10 repsAdvanced: Alternate Leg Raise – 10 reps
4. Single Bent Leg Kicks – 10 RepsAdvanced: Single Straight Leg Lift – 10 reps
5. Bridge on Floor – 10 repsAdvanced: Bridge on Chair – 10 reps
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How Can I Strengthen Cartilage
Cartilage is the part of the knee that protects the joints from rubbing against each other. It is the flexible structure that cushions your joints.
Just like the other parts of your knee, it can become damaged in several ways, one of the most common being the meniscus tear.
This is the largest piece of cartilage and is attached to the ligaments. You can also wear away the cartilage in your knee which is one of the issues associated with osteoarthritis.
You can not directly strengthen the knee, however, there are some exercises that have been proven to help to improve your range of motion and strength.
In some cases, surgery may be needed but this should be seen as the last resort.
How Does Exercise Improve Knee Pain Due To Arthritis
The answer to this is much more complicated than you may think. We feel pain in our joints for many reasons. Osteoarthritis of the knee is an inflammatory process. We have proteins and chemicals in our knee joint that our body produces. There are many of these chemicals.
In sedentary individuals who have the fluid in their knee tested and compared to those of us who are active, we start to see significant differences in the make-up of the chemical milieu that is in our knee joint. For example IL-10 is an anti-inflammatory that our own body manufactures inside our knee joint. After exercise, either resistance exercise or aerobic exercise, the concentration of IL-10 increases.
The concentration of IL-6, a pro-inflammatory mediator, increases with sedentary behavior. For those of you who have arthritis, you knew this already. You know how the first few steps you take in the mornings are tough, youre stiff, and your knee joint hurts. Well, you have been sedentary, so pro-inflammatory mediators have built up. Now you start walking, and your joints begin to loosen up and feel better. Thats because your anti-inflammatory mediators are beginning to be manufactured.
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Visit A Physical Therapist
Physical therapists work with your doctor to design specific exercises for knee rehabilitation. Many of these will focus on lengthening and strengthening the supporting muscles of the upper and lower legs, such as quadriceps, hamstrings, and calves.
Even one visit to learn the proper form for knee arthritis exercises can help support your recovery.
Easy Exercises For Knee Arthritis
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How exercise helps knee arthritis
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen and even relieve arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise with knee arthritis:
- Exercise maintains the joints full range of motion.
- Exercise strengthens the muscles that support the joint.
- Strong muscles help the joint absorb shock.
Exercise doesnt have to be hard to be beneficial. In fact, gentle, low-impact exercises are best for knee arthritis. They minimize stress on the joint as they increase its flexibility and strength. Learn more about osteoarthritis here.
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What Are The Risk Factors For Oa
- Joint injury or overuseInjury or overuse, such as knee bending and repetitive stress on a joint, can damage a joint and increase the risk of OA in that joint.
- AgeThe risk of developing OA increases with age.
- GenderWomen are more likely to develop OA than men, especially after age 50.
- ObesityExtra weight puts more stress on joints, particularly weight-bearing joints like the hips and knees. This stress increases the risk of OA in that joint. Obesity may also have metabolic effects that increase the risk of OA.
- GeneticsPeople who have family members with OA are more likely to develop OA. People who have hand OA are more likely to develop knee OA.
- Race Some Asian populations have lower risk for OA.
Stretching Exercises For Knee Osteoarthritis
Stretching can help minimize the loss of flexibility in and around your knee. You want to make sure youre stretching your hamstrings, quads, calves and hip flexors to help address any stiffness you might feel, says Dr. Orlandi.
- Hamstring stretch. Stand in front of a chair or steps. Place your right foot on the chair or step, with your heel on the surface and toes pointed up. Slowly bend forward at the waist, keeping your back as straight as possible. You should feel the stretch in the back of your thigh. Hold for a few at least 10 seconds before returning to standing. Alternate feet and repeat 5-10 times.
- Quad stretch. While standing, bend your left leg back, bringing your heel toward your butt. Grab your foot with your left hand and hold. Try to bring your left thigh back until its even with your right thigh. Hold for at least 10 seconds. Alternate legs and repeat 5-10 times.
- Calf raises. Stand on a step with your heels hanging over the edge. Rise up on your toes and then slowly drop your heels down until theyre below the level of the step. Hold for at least 10 seconds. Repeat 10 times.
Give yoga a try, too, to keep your joints and muscles in tip-top shape.
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How To Help Arthritis In Knees: The Basics
Your knees are the largest, strongest joint in the body. Knowing a bit about the anatomy can help to appreciate not only their strength but also their unique vulnerabilities.
Knee joints consist of three bones. The femur connects to the tibia and the patella . Cartilage wraps around the end of each bone to protect and smooth movement where the three bones meet.
Two wedges of cartilage called the meniscus act as shock absorbers as the femur presses down into the tibia. Synovial fluid lubricates all of the cartilage in the joint and helps with smooth movement.
In addition, stabilizing ligaments and tendons include:
- Lateral and medial collateral ligaments: Stabilize side-to-side movement
- Posterior and anterior cruciate ligament: Frames movement forward and backwards
Knees absorb the impact of your upper body coming down on the lower leg: every day, all day. This means that everything you dowalking, running, hiking up a mountain, or simply standing up from a seatrelies on healthy knees.
Early Signs Of Arthritis In The Knee
Arthritis refers to the redness and swelling of the joints. It usually develops slowly over 10 to 15 years, interfering with daily life activities. Knowing the early signs of arthritis can help you take appropriate treatment and incorporate modifications in your diet and lifestyle.
The knee joint is the largest and the most complex joint in the body. Depending on the cause, the early signs and symptoms of arthritis in the knee joint may vary amongst individuals. Typically, these include:
- Pain while climbing stairs or walking
- Joint stiffness after sitting for prolonged periods with bended knees
- Difficulty in straightening the knee after getting up in the morning
- Swelling over the knees that gets worse on walking
- Bones in the knee joint rub against each other giving rise to the sound of creaking, clicking or snapping, or grinding
- Many people with arthritis experience increased joint pain during rainy weather
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Other Activities To Avoid
These were exercises, along with that Ill give you tips. You have to avoid Indian-style toilets. I asked to avoid squatting and in the Indian-style toilet, we squatted. So we have to avoid an Indian-style toilet, if possible get a commode fixed at home or you can get a makeshift commode arrangement at home.
Then you should also reduce stair climbing. It is impossible to completely stop it because we will encounter stairs in our day-to-day lives. So you should reduce it. This was about which exercises you shouldnt do. I have already made articles on which exercises you should do. You can watch those articles, Ill give the link in the description or at the end of this article.
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Zeighami, A., Dumas, R. & Aissaoui, R. Knee loading in OA subjects is correlated to flexion and adduction moments and to contact point locations. Sci Rep 11, 8594 .