The Best Exercises For Knee Arthritis
Look for low-impact activities to get all the benefits of exercise without aggravating your joint pain. Try going out for regular walks. Water aerobics and swimming are two more options that take stress off joints.
Stretching is an important part of your exercise routine too. Take the time to warm up, cool down, and stretch your muscles to avoid soreness. Try gentle hamstring, calf, and full-leg stretches to improve flexibility without breaking a sweat.
Exercise Is Good Not Bad For Arthritis
- By Patrick J. Skerrett, Former Executive Editor, Harvard Health
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When pain strikes, its human nature to avoid doing things that aggravate it. Thats certainly the case for people with arthritis, many of whom tend to avoid exercise when a hip, knee, ankle or other joint hurts. Although that strategy seems to make sense, it may harm more than help.
Taking a walk on most days of the week can actually ease arthritis pain and improve other symptoms. Its also good for the heart, brain, and every other part of the body.
A national survey conducted by the federal Centers for Disease Control and Prevention showed that more than half of people with arthritis didnt walk at all for exercise, and 66% stepped out for less than 90 minutes a week. Only 23% meet the current recommendation for activitywalking for at least 150 minutes a week. Delaware had the highest percentage of regular walkers while Louisiana had the lowest . When the CDC tallied walking for less than 90 minutes a week, Tennessee led the list, with 76% not walking that much per week, compared to 59% in the District of Columbia.
Precautions To Keep In Mind Before Exercising With Knee Arthritis
If youre new to exercise, its always smart to first talk to your doctor. Your doctor or physical therapist can make sure the exercises are safe for you and help you gain strength, without exacerbating inflammation or aggravating joint pain. Likewise, if youve had surgery on your knee, get guidance from your doctor or physical therapist on what knee exercises are safe for you. More tips to help protect your joints:
Start slowlyEase your joints into exercise if you havent been active for a while, say experts. Push too hard too fast, and you can overwork your muscles and worsen joint pain. Go easy at first, then increase the length and intensity of your work out as you progress.
Move gentlyAt the start of every exercise activity, start with five minutes or 10 minutes of stretching to help elongate the muscles and make them easier to move, says Dr. Johnson and do it again at the end. Dont force any stretches keep your movements slow and easy. With strength training, begin with fewer reps or lower weight, and build up gradually.Do a little every dayIf you have a flare of RA or an increase in OA pain, you should still stay active, suggests Dr. Johnson. Some simple stretching, like these range-of-motion stretches, may diminish some of the pain.
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Recreational Or Lifestyle Exercise
Key Messages from the Surgeon Generals Report on Physical Activity
Physical activity need not be strenuous to achieve health benefits. Older adults can obtain significant health benefits with moderate amounts of physical activity, preferably daily. A moderate amount of activity can be obtained in longer sessions of moderately intense activities or in accumulating shorter sessions of more vigorous activities .
By the early 1990s, epidemiological data were mounting on the dose-response gradient of physical activity and health outcomes. These findings were reinforced by recent investigations that demonstrated that health benefits of physical activity are obtained even with small amounts of moderate-intensity activity. Thus, while improvements in fitness require strenuous and continuous activity on a regular basis, health benefits can be enjoyed by accumulating moderate intensity activity throughout the day.
In 1996, the Surgeon General released the first report on physical activity and health summarizing an exhaustive review of the research on physical activity. It recommended that people of all ages strive to accumulate 30 minutes of moderate intensity lifestyle activity throughout the day on most days of the week. .
Assessing Readiness To Exercise
Psychological readiness to begin exercising is also an important consideration. Theories of behavior change suggest that people vary widely in their readiness to adopt new behaviors. Up to 40% of individuals may be in the precontemplative stage where they remain essentially unaware of the problem and have not yet thought about change. For these individuals, realistic goals for exercise counseling are to increase awareness of the importance of physical activity and to personalize information about the benefits that can be anticipated.
For those who express a willingness to be more active, a medical history and physical exam is advised. Specifically, the evaluation should assess the severity and extent of joint involvement, overall level of cardiovascular conditioning and presence of other comorbid conditions.
In the book titled ACSMs Exercise Management for Persons with Chronic Diseases and Disabilities, The American College of Sports Medicine recommends the following exercise testing program for individuals with arthritis:
- Muscle strength and endurance
- Joint flexibility and range of motion
- Neuromuscular fitness, including gait analysis and need for orthotics
- Functional capacity to accomplish activities of daily living
Are Certain Exercises Easier On The Knees
Water aerobics are often suggested when recuperating from sore joints.
Although the water can have a soothing, buoyant effect on your knees, Bell says its unlikely to produce enough resistance to strengthen the surrounding muscles.
If you really want to create enough resistance to make a difference, land-based exercises ultimately are what you need, she says.
Some of her favorites include cycling, at moderate or high intensity, and strengthening exercises like Pilates.
You may be able to get more out of a low-impact workout by incorporating weighted elastic bands or free weights into your routine.
You may also find it beneficial to wear a knee brace while exercising.
If you havent already, talk with your doctor about whether this is a good option for you. They can make specific recommendations and advise you on best practices.
Youll likely experience mild soreness when exercising, especially if you havent exercised for a while.
When planning your routine, be sure to keep the level of intensity reasonable.
Your doctor or physical therapist can provide a personalized recommendation suited to your needs.
The dose of exercise should be enough to produce a difference, but not so much that you become injured or discouraged.
If you experience any of the following symptoms, stop exercising until you can see your doctor:
If the pain persists, resist the temptation to mask it with pain medication, Bell says. You want to find out the underlying cause of the problem and fix it.
Pilates For Arthritic Knees
This exercise helps to improve posture, physical strength, and flexibility.
It is a good exercise for people that want stronger muscles.
Pilates is good for stabilizing and strengthening the muscles that support your joints.
You cannot talk about the best exercises for arthritis in knees without mentioning Pilates.
How to Do Pilates for Knee Arthritis
- Lay on your back.
Anyone with feet, ankle or knee problems can engage in cycling on a regular basis.
You can engage in cycling indoors with an exercise bike.
If you prefer to cycle outdoors and dont have a bicycle around you,buyor lend or rent one from a neighbor or friend.
Cycling provides high cardiovascular benefits and also strengthens your quads.
Try cycling for 10 minutes at a time and build your way up to 30-40 minutes 2-3 times every week.
Start these exercises for arthritis in knees slowly and increase the intensity over time as you feel stronger.
In addition, ensure that you drink plenty of water at least 8 cups every day. This is beneficiary to your health in general.
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Can I Exercise With Arthritis Of The Knee
For more than two decades, the research has clearly shown that exercise is of benefit in people with osteoarthritis of the knee. Exercise improves pain, strength, and decreases muscle atrophy. Exercise can improve your quality of life and help delay the need for surgery. So.. if someone tells you to rest because you have osteoarthritis kindly say no.
Osteoarthritis is not caused by walking too much or low impact activities. If your arthritis pain is due to severe osteoarthritis, then you may need to consider other treatments above and beyond exercise. Exercise has significant anti-inflammatory effects. This is somewhat counter-intuitive, and I often have difficulty convincing people of this. Thats because far too many people still think the knee arthritis has a wear and tear etiology. The benefits of exercise are enormous. There are more than a dozen chronic disease states that will improve if your exercise. Most of you will feel better if you exercise. The reasons for this are complex, but the results are straightforward. You will be healthier, lighter, feel better, and often have less pain if you exercise regularlyeven with mild to moderate osteoarthritis of the knee.
These two posts on my site go into detail about:
Why Does My Knee Hurt When I Walk
For countless men and women across the country, knee pain is a daily struggle. In fact, knee pain can be so severe that some patients are unable to continue working. There are several possible causes and risk factors for chronic knee pain, including:
Without a doubt, one of the most common causes of knee pain is arthritis. Patients suffering from arthritis in the knee may have either rheumatoid arthritis a condition developing in the joints lining or osteoarthritis, which is characterized by the breakdown of cartilage. While RA may occur at any point in a persons life, osteoarthritis is much more common and affects the vast majority of patients suffering from knee arthritis.
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Type Or Style Of Bike
You need to settle on the style of exercise bike you want, either recumbent or upright bike. There are some factors you put into consideration before making the decision. Please read more about upright and recumbent bike above, its pros and cons to getting better knowledge. You can also talk to your fitness trainer for better advice on the type that will be more suitable for you.
Best Exercises For Arthritis In Knees
First of all: Before embarking on any exercises for arthritis in knees, make sure you consult your doctor.
Your doctor will establish specific boundaries for your exercise.
The reason for this is that you do not engage in any exercise routine that might worsen the situation.
your doctor may not recommend cycling or weight-lifting but swimming might work well.
Also, if you have a severe case of arthritis, begin working out with a physical therapist.
These professionals understand your limitations, and they can teach you how to perform the movements correctly to prevent injury.
With all these said, the following are 8 exercises for arthritis in knees and hip.
This is one of the good exercises for arthritis in knees. It is also a great exercise for people who want to build leg muscles.
How to Do Chair Stand for Knee Arthritis
- Sit in a normal height chair.
- Stand up.
- Make sure you do not land or drop heavily.
- Focus on controlling the motion.
- Use your arms to assist you if needed.
- Try to repeat these steps 10-15 times.
If you feel this routine is quite easy for you, try a lower-height chair and vice-versa.
Here comes my favorite one
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Exercise: Rx For Overcoming Osteoarthritis
Exercising may be the last thing you want to do when your joints are stiff and achy. But exercise is a crucial part of osteoarthritis treatment in order to ease pain and stay active.
Osteoarthritis is a chronic and progressive disease characterized by loss of the cartilage that covers and protects the ends of the bones where they meet at a joint. Without this protective coating, bone rubs against bone, causing irritation and inflammation. The result is pain and stiffness in the joint and often pain in the muscles and ligaments that surround it.
Osteoarthritis is the leading cause of disability in the United States. Nearly equal numbers of women and men have the condition, but women tend to develop symptoms after age 55, about 10 years later than men do. It most often affects the hips, knees, spine, and hands.
Because most people diagnosed with osteoarthritis are older about half of those over 65 have it to some degree it’s long been considered a normal part of aging that reflects a lifetime of wear and tear on cartilage. But experts now know that many factors besides age are involved. Osteoarthritis risk can be inherited. An injury or disease may also kick off the deterioration. The rate of progression depends on genetics, biomechanical forces, and biological and chemical processes, all of which vary from person to person.
Elliptical Machines Go Easy On Your Joints
Keep your body moving if you have arthritis. Exercise can reduce joint pain and stiffness as well as improve strength and balance.
But what type of exercise is best? An elliptical trainer is a good option. This minimal weight-bearing stationary exercise machine mimics walking with a gliding motion.
The elliptical machine can be a beneficial form of exercise for people with knee and hip arthritis because it provides both strengthening and cardiovascular benefits while exerting less force on the joints, says Maura Daly Iversen, DPT, MPH, a spokesperson for the American Physical Therapy Association and Associate Dean of Clinical Education, Rehabilitation, and New Initiatives at Northeastern University in Boston.
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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
Running And Arthritis Of The Knee
Far too many people still believe that running causes arthritis and knee joint deterioration. Recreational running, even those of us who have been running 20 miles a week for 40 years has not been associated with an increased risk of developing osteoarthritis. Study after study reveals there is no conclusive evidence that running causes osteoarthritis of the knee in fact, running may actually slow the functional aspects of musculoskeletal aging. Various initiatives have evaluated the risk of developing arthritis or the risk of worsening osteoarthritis of the knee in runners. There is no conclusive evidence to suggest that running is going to cause arthritis to worsen. We published a few posts on this website on the topic of running with osteoarthritis and meniscus tears. Feel free to dive deeper by reading those posts.
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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.
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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