Archive for the ‘Exercise’ Category
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.
Knee Exercise
Pre-operative exercise programs help patients with osteoarthritis of the knee after they have their knees replaced. People who undergo “pre-habilitation” experience better leg function and faster recovery times.
So even if you decide to have total knee replacement surgery you still have to exercise!
71 patients were divided into two groups at the University of Louisville. One group underwent an exercise program before surgery. The exercises was developed to improve knee and leg strength, through light walking and step exercises. Standard preoperative care was provided to the other group of patients.
The group that exercised before they had their knees replaced experienced less pain during functional tests and increased extension strength. The findings published in the Journal of Strength and Conditioning suggests exercise before surgery results in quicker recovery.
Mental Aspects of Tai Chi Relieves Knee Pain
Researchers at Tufts University released findings that knee pain can be reduced in the elderly by participating in Tai-Chi. Two groups of elderly patients with osteoarthritis were studied. 20 patients participated in hour-long Tai-Chi classes twice a day for 12 weeks. Another 20 patients participated in stretching exercises and other therapy for the same time period.
The Tai-Chi group experienced a significant decrease in knee pain as compared to the other group of patients.
Tai-Chi is a a low-impact exercise that develops the body’s “chi” or energy.
Tai-chi utilizes deep breaths, meditation, gentle postures, and gentle movements. It improves balance, flexibility, and coordination. This type of exercise is relaxing and easy on the knees. It is also believed to enhance memory and concentration. It is also reported to help relieve pain, anxiety, and stress.
Researchers believe that developing the “chi” helps reduce the anxiety and negative thoughts surrounding the pain associated with knee osteoarthritis.
Knee Osteoarthritis – Another Study that Exercise Helps A Lot
walking
A New study published in Arthritis and Rheumatism found strong evidence that an increase in activity relates to better knee function while walking. People with arthritis should participate in moderate intensity, low-impact exercise for at least 10 minutes, totaling at least 2.5 hours per week.
Data from patients was gathered in Columbus, Baltimore, Providence, and Pittsburgh.
Dorothy Dunlop, the study’s lead author, said, “The more active people are the faster they can walk.” Dr. Dunlop is an associate professor of medicine at Northwestern University Feinberg School of Medicine.
So even if your knee is stiff, just getting up and walking a little will help! You don’t need medicine, or prescriptions, or fancy gym equipment….just put on your shoes and walk! A neoprene support brace can help you get up and moving.
Guidelines for Treating Knee Osteoarthritis Ignored by Clinicians
Avoid Surgery
Dr. David Hunter from New England Baptist Hospital in Boston and University of Sydney in Australia recently published a study in Arthritis Care & Research. ”Quality of Osteoarthritis Management and the Need for Reform in the US” is research aimed at drawing attention to the fact that health care professionals in the United States often treat the pain and try to increase function in arthritic knees, but seldom try to improve joint structure or try to work with patients on long-term solutions.
The authors of this study recommend conservative treatment options for knee OA, especially avoiding pharmacological solutions. ”Weight management and exercise programs tend to be overlooked by clinicians,” said Dr. Hunter. ”These conservative approaches are beneficial to patients who adhere to weight-loss and exercise programs.”
The study examined prior research on treating osteoarthritis of the knee and found that up to 30% of surgeries are inappropriate! And as we discussed on this blog arthroscopy should be avoided as a treatment option for knee OA – it doesn’t work yet orthopedic surgeons still perform the operation – every day.
Weight loss and exercise are the best treatment options for knee OA – how many more studies have to be conducted on the subject? Joint health supplements, and knee braces are conservative treatments that will help you get up and moving.
Rest is Important
Though exercise and weight loss are important for treating your knee osteoarthritis, don’t forget to rest. Rest is important for the muscles, and joints you have been working. The goal is to prevent pain, not cause it. So know when to say when. Listen to your body and don’t be afraid to take a day or two off if something doesn’t feel right. Strength must be built up gradually, not all at once.
And don’t forget arthritis knee braces can help ease your pain and keep you exercising!
Low Impact Exercise For Knee Osteoarthritis – Isometric Exercise
Isometric Exercise
Isometric exercise is defined as, “a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint”. This type of low impact exercise is thousands of years old. It is practiced by pushing or pulling an immovable object like the floor or a wall.
Isometric exercise is a great low impact form of exercise because it doesn’t involve strenuous activities or extreme pressure on the joints. It works by contracting and relaxing muscles without changing the angle of the joint. Simply breathing in, holding the breath, and squeezing your abdominal muscles is an isometric exercise. Breath control is the most important aspect of isometric exercise.
Isometric exercises can be done without stressing your knees. This is very important to someone who suffers with osteoarthritis. Fitness classes, DVD’s and even shows on your local cable channels can teach you some of these exercises.
Tai-Chi
Looking for something new? Bored of walking and your stationary bike? Try Tai-Chi as an osteoarthritis treatment.
Tai-Chi is a chinese martial art practiced for health benefits and defensive training. It is a low-impact exercise that emphasizes the development of the body’s energy or “chi”.
Tai-chi utilizes deep breaths, meditation, gentle postures, and gentle movements. It improves balance, flexibility, and coordination. This type of exercise is relaxing and easy on the knees. It is also believed to enhance memory and concentration. It is also reported to help relieve pain, anxiety, and stress.
Just reading this should make your sore knees feel better, imagine if you actually went out and tried it.
Yoga for Knee OA
Yoga consists of physical and mental exercises. Yoga postures are intended to align, strengthen, and tone the body. These positions will make you more flexible, increase blood flow to your joints, organs, and muscles, as well as keep all of the body’s systems healthy. Breathing techniques and meditations assist a person on the mental level. Yoga can help quiet your mind and clarify your thoughts. This ancient low impact exercise can also help ease the pain of your knee osteoarthritis.
Tired of riding the stationary bike? Try something new.
Cross Country Skiing
Cross Country Skiing is a healthy sport and a tremendous cardiovascular activity. It is enjoyed by people of all ages and activity levels. It is a total body work-out, calorie burner, muscle strengthener, and knee pain reliever. Cross country skiing combines an upper and lower body work-out by pushing and pulling with all the major muscle groups.
Cross country skiing is a safe and low impact form of exercise. There is very little pounding on the feet, ankles, and knees. The exercise consists of a steady gliding motion, without sudden motions or twisting movements. For people suffering from osteoarthritis in their knees who can’t travel south for the winter it maybe just what the doctor ordered. Get outside, get some exercise, and try something different. Your knees will thank you.