Archive for the ‘Exercise’ Category
Osteoarthritis linked with obesity
Studies have shown that knee osteoarthritis is 4 to 5 times more prominent in obese individuals. Knee osteoarthritis is caused by the breakdown of cartilage in a joint. By losing weight and reducing the stress placed on the joint, it is possible to slow the cartilage destruction. For every 10lbs of weight lost it is possible to reduce the strain on the joint by 30-50lbs. Weight loss can cause a staggering reduction in pressure and can decrease knee pain immensely.
Low impact exercise routines reduce the joint stress associated with body weight, while allowing you to lose weight. Start slow with a workout that challenges you, yet does not cause pain. Proper diet and exercise can provide the necessary jumpstart to a knee pain free lifestyle.
Seated Pillow Squeeze
You don’t have to spend money and time on a gym membership to exercise if you have knee osteoarthritis. A seated pillow squeeze is a simple workout which can be performed at home without the use of complicated equipment. This exercise uses a pillow and a chair!
Using a sturdy chair (not one with wheels), sit upright with your feet firmly placed on the ground. Place a pillow folded in half in between your knees, and squeeze slowly counting to 5. You should feel your muscles contract in your inner thighs. Repeat this for 12 times taking 20 second breaks in between sets.
Seated Leg Extension
Leg extensions are great exercises for people suffering from knee osteoarthritis. This simple exercise can strengthen your leg and increase joint flexibility. Leg extensions can be performed in the comfort of your home, without spending money on a gym membership. Leg extensions strengthen your quadriceps. This can increase overall knee joint stability, while reducing pain in osteoarthritic knees.
Sit tall in a chair, keep your torso straight while raising your right leg parallel to the floor. For a more advanced move, point your toe to the ceiling to fully engage your quadriceps. Lower your right leg, touching your heel to the floor, and repeat for 10-15 repetitions before switching legs.
Water Aerobics
Exercising in the water is great for osteoarthritis because it allows for resistance training while reducing the overall stress on the joint. Studies have shown large reductions in inflammation and knee pain, along with improved joint mobility as a result of aquatic activities.
By using varied water depths you can limit the effects of joint pressure by reducing contact with the pool floor. Floatation devices may be used to stabilize your midsection while allowing extremity movement. By including water aerobics in your exercise plan you can ease knee pain and allow your joints to decompress while getting a great workout.
Wall Squats
Exercise might be the last thing you think you’re capable of with osteoarthritis, however it is one of the most beneficial treatment options for knee pain relief. Exercise will increase your joint’s range of motion and improve blood-flow, while promoting weight loss.
A functional exercise such as a wall squat provides a controlled movement of the joint. This allows the knee to be isolated while providing adequate support. A wall squat is performed by placing your back against a wall, bending your knees 30°, sliding down the wall, then returning to a vertical position. Place your hands on the wall for balance and remember slow controlled movements are key. Keep your feet and legs parallel. Try to avoid letting your knees extend past your toes.
Wall squats should be repeated 5-10 times, allowing for adequate rest between sets.
Knee Brace For Exercise
An Unloader Knee Brace or a bio-mechanical knee brace is designed to provide pain relief from unicompartmental osteoarthritis so you can return to activity. These braces absolutely work. They are a bio-mechanical solution to a bio-mechanical problem.
These knee braces are covered by most health insurance policies and require a prescription. In many cases patients experience immediate pain relief. No drugs. No surgery. Put the knee brace on and start walking. Think about this…
An Unloader knee braces can relieve your pain. That will allow you to start exercising. Start exercising and begin to lose weight. The more weight you lose the less stress on your knees. The less stress, the less pain. All of this without going to the pharmacy every week, and without surgery.
If pain is preventing you from exercising, an unloader knee brace can get you moving again.
Senior-Stretching
As we age our muscles get tighter. As our muscles tighten it becomes more difficult to move our joints through their full range of motion. As it becomes harder to move it becomes easier to sit still. This pattern of immobility is a downward spiral that can have a negative impact on your quality of life.
Use it or lose it. Stretching needs to be a regular part of your exercise program. Flexibility exercises can help your muscles and joints move more easily and protect them from wear and tear.
Stretch your hamstrings, quadriceps, and calves if you want relief for knee osteoarthritis. Stretches need to be smooth and fluid, never bounce. If you feel pain you’ve gone too far – stay in a comfortable range. It is also important to sustain and hold your stretch for 10 to 20 seconds. Let the muscles and joints benefit from the activity.
Ask your doctor or physical therapist to design a stretching program that is right for you.
Strength Conditioning
Strength conditioning exercises (sometimes called resistance exercises) make your muscles strong. Strengthening the muscles around your arthritic knee will make your knee more stable, like adding supports to a crumbling wall.
Gyms and health clubs have machines and free weights that can help strengthen your legs. However you don’t need a membership to enjoy the benefits of strength conditioning exercises. Leg lifts in a chair with an elastic strap can be just a effective as a thousand dollar leg extension machine. Even if you are in your nineties training with weights or resistance will increase your quality of life.
Ask your doctor or physical therapist what strength conditioning exercises are right for helping you with your osteoarthritis.
Aerobic Exercise for Knee OA
Exercise and your knees will feel better. But what kind of exercise will make your knees feel best? It probably will have to be a combination of exercises that help you lose weight, strengthen your anatomy, and make you more flexible.
Exercise generally falls into three categories: aerobic, strength conditioning, and flexibility. If you want your arthritic knees to feel better without taking drugs and without surgery then look to create an exercise program that incorporates all three types of exercise.
Aerobic Exercise: This is any type of activity that uses oxygen to fuel your muscles. Any activity that works the big muscles in your arms and legs for an extended period of time can be considered aerobic. Aerobic Exercise makes your heart pump hard and increases your breathing rate. This in turn will burn calories and help control your weight.
Examples of Aerobic Exercise: running, stair climbing, fast walking, rowing, jumping rope, cros-country skiing, biking, and swimming.
Lose weight and decrease the amount of pressure on your knees.
Swimming
Exercise is an important treatment option for knee osteoarthritis. And swimming is an excellent low-impact exercise that you can do even when your knees are hurting. However swimming laps can get boring. If you are tired of swimming on your own then it may be time to join and adult aquatic fitness program. Most YMCA’s have masters programs that can help improve stroke mechanics, training techniques, and setting and maintaining fitness goals.
If you are not interested in joining a group then look to build a workout so that you are not just swimming lap after lap. Mix up your routine with a kick-board, hypoxic breathing exercises, and variations of strokes.