The initial concern many individuals have is whether it's safe to exercise with knee osteoarthritis (OA). Extensive research confirms not only its safety but also recommends engaging in regular physical activity.
Understanding Osteoarthritis
Osteoarthritis is a progressive degenerative disease, causing the deterioration of knee cartilage, which acts as shock absorbers. This results in an inflammatory environment leading to swelling, pain, and stiffness. While there's no cure for OA, exercise effectively manages pain,enhances strength and can improve your mobility leading to a better quality of life.
The Benefits of Exercise for Knee OA
Although OA has no cure, exercise offers significant benefits. Strengthening the muscles around the knee provides stability, enabling the joint to bear larger loads, reducing pain during daily activities. A progressive strengthening program decreases pain and offers diverse benefits, including improved mobility, heart health, and weight management.
Recommended Exercises
In the early phases of your program, focus on low-impact exercises to avoid excessive stress on the joint. Activities like walking, swimming, cycling, and using the elliptical are great ways to introduce gentle gentle movement to the knee. It is important to exercise within your pain tolerance, listen to your body, and modify exercises that cause excessive pain. Exercises that require you to deeply bend your knee can cause extra pain and discomfort at the beginning of your program. It is important to gain the appropriate mobility before engaging in deep squats and lunges,
Strength Training for Knee OA
Performing strength exercises for the ankles, knees, and hips is crucial for improving joint stability, strength, mobility and reducing pain. A whole-body routine, incorporating resistance training 2-3 times a week, enhances overall knee joint function. Modify exercises causing significant pain, and gradually progressing to deeper ranges.
Exercise Frequency
Aim for activity 4-5 days a week, including activities like walking, dancing, yoga, low impact cardio sessions, or a strength training program. Exercise and progressive resistance are key to managing pain, weight, and enhancing overall quality of life.
Consult a Professional
Given the overwhelming nature of initiating an exercise routine, especially if it's not been a regular part of your life, consulting a health professional, such as a physical therapist, is essential before starting an exercise program. Contact us to book an appointment and begin your journey toward improved well-being.
