Two points indicate that the standard has been met; one point demonstrates that the criterion has been met with some uncertainty, and zero points suggest that the criterion has not been met. A standard was graded as “uncertain fulfilment” if it was not reported. If the two authors (JW and RW) could not agree, a third author (HY) was chosen, and a consensus was obtained through debate. Free and easy on the joints, walking comes with a host of benefits. One major plus is that it improves circulation – and wards off heart disease, lowers blood pressure and, as an aerobic exercise, strengthens the heart. It also lowers the risk of fractures (by stopping or slowing down the loss of bone mass) and tones muscles that support joints.
Exercise is vital for managing knee osteoarthritis, a condition that causes pain, stiffness, and swelling in the joints. While it may seem counterintuitive to move when experiencing discomfort, regular physical activity can actually help alleviate symptoms and improve overall function.
Benefits of Exercise for Knee Osteoarthritis
Exercise can benefit individuals with knee osteoarthritis in several ways:
- Improved joint flexibility and range of motion
- Increased muscle strength to support the knee joint
- Weight management to reduce stress on the knees
- Enhanced mood and overall well-being
So if you’ve been a runner for years, osteoarthritis doesn’t mean you have to toss away your running shoes. Instead, consider scaling back mileage or intensity to ease strain on your knees. Try other activities, too, to work different muscles. There’s an inevitability when it comes to osteoarthritis claiming residence within your knees.
Hold for a slow count to 10, then slowly lower your leg. Get advice and support from a healthcare professional or fitness instructor if you have any concerns about starting a new exercise plan. It’s a good idea to start slowly and build up gradually if you’re new to exercise. For more information and tips on getting started, see our Getting started with exercise page. In addition to the hamstrings, it’s also important to maintain flexibility in your quadriceps, according to Kaiser Permanente.
If access to RX machines is limited or is cost prohibitive, a home based exercise program using dumbbells or weight cuffs can be substituted. Exercising is crucial for preventing and treating osteoarthritis, especially to reduce joint stiffness and improve the strength of muscles to support arthritic joints. High impact and repetitive activities should be avoided to reduce joint irritation.
One of the key factors in greater flexibility is synovial fluid, a thick liquid within the knees, hips, and other joints that keeps them lubricated. Healthy joint cartilage acts like a sponge, Turkas said, absorbing synovial fluid for smooth movement. Another mistaken belief is people cannot exercise because they are too stiff.
Bring up your left foot, then step down with your right foot, followed by your left foot. Repeat with each leg until you can’t do any more. Rest for one minute and then repeat this another two times. As you improve, use a higher step, or take two at a time. Hold your other leg straight and lift your foot just off the floor or bed. Repeat five times with each leg every morning and evening.
Types of Exercise
There are different types of exercises that can be beneficial for knee osteoarthritis:
- Aerobic exercise: Activities like walking, cycling, or swimming can improve cardiovascular fitness and help with weight management.
- Strength training: Exercises that target the muscles around the knee, such as leg lifts and squats, can help improve stability and reduce pain.
- Flexibility exercises: Stretching exercises can help improve range of motion and reduce stiffness in the joints.
FAQs about Exercise and Knee Osteoarthritis
Q: Can exercise worsen knee osteoarthritis?
A: When done properly, exercise should not worsen knee osteoarthritis. It is essential to start slowly and listen to your body to avoid overexertion.
Q: How often should I exercise?
A: Aim for at least 150 minutes of moderate-intensity exercise per week, spread out over several days.
Q: Should I consult a doctor before starting an exercise program?
A: It is advisable to consult with a healthcare provider before beginning any new exercise regimen, especially if you have knee osteoarthritis.
