If you suffer from osteoarthritis then you will know that it can affect any joint but is especially likely to cause problems in the knees and hips. And while stressing the importance of seeking your doctor’s advice before starting a new form of exercise, it is good news for osteoarthritis sufferers that some simple activities can be very effective at strengthening muscles thereby easing the pain in swollen and inflamed joints.
Is exercise good for osteoarthritis sufferers?
If done regularly, almost any knee & hip exercise program will improve knee pain and its range of functionality.
Sensibly, it’s wise to avoid high-impact exercises as these may worsen joint pain. Especially it is best to avoid exercises that can jolt the joint, such as running, skipping, and squatting.
Not only can the correct exercise take some of the pressure off the joints themselves by building protective muscle strength but, additionally, it can help improve overall cardiovascular health, which can also lessen the symptoms of osteoarthritis.
What Are The Best Exercises?
There are a few different exercises that can help to strengthen the muscles around the knee. These are:
- Leg Extensions
This exercise is excellent for strengthening the quadriceps, which are the large muscles on the front of the thigh. Simply sit upright and extend one leg out in front of you, keeping your foot flexed. Make sure to keep your other leg bent at the knee and your foot flat on the ground. Slowly extend your leg until it is straight, and then slowly lower it back down. Repeat this 10-15 times per leg
- Hamstring curls
This can be done with a resistance band or an exercise ball. Lie on your back with your legs extended in front of you. Place a resistance band around your ankles, or place an exercise ball between your feet. Slowly curl your legs up towards your butt and lower them back down. Repeat this 10-15 times
- Step-ups
To do this exercise, stand in front of a step or a small stool. Place your foot on the step and push down, bringing your other leg up to stand on the step. Then, slowly lower yourself back down to the ground and repeat this 10-15 times per leg.
- Wall sits
This exercise is excellent for strengthening the muscles on the front of the thigh. To do the exercise, stand with your back against a wall and slide down until your thighs are parallel to the ground. Make sure that your knees are bent at a 90-degree angle, and your feet are flat on the floor. Hold this position for 30 seconds to 1 minute, and slowly stand back up. Repeat this 2-3 times.
- Non-Dynamic Squats
This is an excellent exercise for strengthening the muscles on the front and back of the thigh. Stand with your feet shoulder-width apart and your hands at your sides. Slowly lower yourself down by bending your knees, and keeping your back straight. Once your thighs are parallel to the ground, slowly stand back up. Repeat this 10-15 times.
What Are The Main Benefits Of Exercise For Osteoarthritis Sufferers?
There are many but here are the principal ones:
- Exercise can help reduce the pain associated with osteoarthritis by helping to strengthen the muscles around the joints.
- It helps improve the range of motion in the joints and overall cardiovascular health.
- It helps improve the symptoms of osteoarthritis by helping to take some of the pressure off the joints.
Last Points
If you suffer from osteoarthritis, especially in your knees or hips, then it is imperative that you talk to your doctor before starting any new exercises. Whereas all the exercises discussed above are low impact, put minimal stress on the joints, and are designed to protect by means of growing muscle strength, your doctor will also guide you on how to stay safe while exercising.
The benefits of exercise are best experienced when we build slowly and develop our strength over a longer period of time. For some of us, despite our best efforts, we may always struggle to regain the mobility we once had as a result of the condition. In that situation, we should look to supporting our movement with one or more of the useful walking aids that are available to us.
You can take a look at a wide range of Walkers and Walking Frames by clicking HERE
You might also want to take a look at Walking Sticks and Canes – click HERE
Or, if you are interested in Rollators, then click HERE
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