Arthritis knee pain can be debilitating, making it difficult to perform daily activities and maintain a good quality of life. However, regular exercise can help alleviate some of the symptoms associated with arthritis in the knees. By strengthening the muscles around the knee joint and improving flexibility, exercise can reduce pain and improve mobility.
Then slowly return the leg to the starting position. Stand next to a kitchen counter or the back of a chair for support. With your feet shoulder-width apart, squat down to a comfortable distance, keeping your body weight on your heels. Use only your legs — do not use arms to pull up and lower yourself down.
Benefits of Exercise for Arthritis Knee Pain
Exercise has numerous benefits for individuals suffering from arthritis knee pain. Some of the key advantages include:
But because arthritis can change over time, it may be necessary to adjust each approach to treatment, including the exercise plan. For this reason, it is important to stay in touch with a doctor. Recumbent bicycles provide even support for the body, putting less weight and strain on the knees, compared with traditional bicycles. The Arthritis Foundation offers exercise programs around the United States for people with arthritis. Contact your local branch for more information.
- Reducing inflammation
- Improving joint flexibility
- Strengthening the muscles around the knee
- Enhancing overall physical function
Knee arthritis is often present along with other medical diagnoses in the knee joint. It is typical to see other types of knee injuries including meniscus tears, ligament sprains, and IT band Syndrome at the same time someone also has knee arthritis present. 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.
Doing this might increase bleeding under the skin and could make the problem worse. Heat is an effective and safe treatment for most aches and pains. You could use a wheat bag, heat pads, deep heat cream, hot water bottle or a heat lamp. These are two wedge-shaped pieces that act as shock absorbers between your shinbone and thighbone. The body responds by growing extra small pieces of bone to help protect from excessive rubbing.
This will likely only lead to increasing knee pain and inflammation. However, this surgery overall has excellent outcomes when performed by a qualified orthopedic surgeon. Unloader braces are most effective when there is only one side of the knee joint that is producing most of the pain.
For more information and tips on getting started, see our Getting started with exercise page. After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling caused by exercise. It will also help to soothe and relieve pain. As people get used to their arthritis exercises, they should try adding them into daily activities.
Types of Exercises for Arthritis Knee Pain
There are several types of exercises that can be beneficial for individuals with arthritis knee pain. Some recommended exercises include:
A physical therapist can develop and supervise an exercise program designed for your specific injury or symptoms. Research suggests physical therapy may be more beneficial in reducing knee pain than home exercises, so it might be worth looking into options near you. Once you’ve built up your knee strength, consider adding low impact exercises to your routine. These exercises typically put less stress on your joints than high impact exercises, like running or jumping. Using your body weight to strengthen your quadriceps, rather than a weighted machine, helps keep added pressure off your knees.
- Low-impact aerobic exercises such as walking, swimming, and cycling
- Strength training exercises to build muscle around the knee joint
- Stretching exercises to improve flexibility and range of motion
It is important to consult with a healthcare professional before starting any new exercise regimen to ensure that it is safe and appropriate for your condition.
FAQs about Exercise and Arthritis Knee Pain
Q: How often should I exercise to see improvements in my arthritis knee pain?
A: Aim to exercise at least 3-4 times per week for best results.
Q: Are there any exercises to avoid if I have arthritis knee pain?
A: High-impact activities such as running or jumping should be avoided, as they can worsen symptoms.
Q: Can exercise alone help manage arthritis knee pain?
A: While exercise is an important component of managing arthritis knee pain, it is often recommended in conjunction with other treatments such as medication and physical therapy.
