Osteoarthritis, particularly when it affects the knee joints, is one of the leading causes of debility in the United States, affecting over 32 million adults. The degree of infirmity varies from person to person, and for those who suffer from the pain and stiffness associated with this condition, finding the right treatment can be challenging.

Knee osteoarthritis is a chronic and progressive disease that results from the loss of protective cartilage at the ends of the bones at the knee joint. As it progresses, it can result in bone-on-bone contact when the joint moves, leading to inflammation and discomfort. However, even though it sounds counterintuitive, people with mild knee osteoarthritis who exercise regularly can significantly enhance their quality of life.

Understanding Osteoarthritis

Osteoarthritis affects both men and women, with symptoms typically emerging after age 55. While age has long been considered a contributing factor, experts now recognize the influence of genetics, injuries, and diseases in its development. Excess weight is a notable risk factor, as demonstrated by studies linking obesity to a higher prevalence of knee osteoarthritis. The knees, hips, spine, and hands are common sites for osteoarthritis, and its progression varies from person to person.

Exercise: A Key Element in Osteoarthritis Management

While there’s no cure for osteoarthritis, various strategies can alleviate pain, slow progression, and improve function. Weight management, over-the-counter analgesics, and supportive devices like canes or braces play crucial roles. However, one of the most impactful treatments is regular exercise.

Exercise is a game-changer in managing knee osteoarthritis. It strengthens muscles, enhances flexibility, and contributes to overall health, mood, and well-being. Contrary to what you may have heard, moderate-intensity exercise does not increase the risk of osteoarthritis. On the contrary, moderate exercise is integral in prevention and treatment, especially for individuals aged 65 and over.

Components of the Exercise Prescription

The exercise undertaken for the management of osteoarthritis symptoms should include exercises that focus on the following areas:

• Flexibility (Range-of-Motion) Exercises: Flexibility exercises are vital for improving joint mobility and reducing stiffness. These exercises, performed without pain, include inner leg stretches, hip and lower back stretches, and double hip rotations. Incorporating them into a daily routine can make a substantial difference in managing knee osteoarthritis.

• Strength (Resistance) Training: Strong muscles are better at supporting affected joints and will improve the overall function of a joint. When muscles are strong, they can take pressure off the joint. When performed with proper technique and resistance, simple exercises like chair stands, hip extensions, and bridges can significantly enhance muscle strength without exacerbating joint pain. It’s essential to start slowly and not push the muscles to the point of fatigue.

• Endurance (Aerobic) Exercise: Low-impact aerobic exercises, such as swimming, walking, and cycling, offer cardiovascular benefits and contribute to an overall sense of well-being. The buoyancy of water in swimming is particularly advantageous, reducing joint strain and providing resistance for muscle strength. Gradually working up to at least 30 minutes of exercise four times a week can be transformative for those who suffer from osteoarthritis.

An added benefit of a regular exercise regimen is that it can help individuals lose or maintain a healthy weight and keep them motivated. In contrast, lack of exercise can lead to weight gain and a decrease in joint mobility, exacerbating the symptoms of osteoarthritis, including pain and stiffness.

Contact TJN Ortho for a Consultation

Knee osteoarthritis doesn’t require you to adopt a sedentary lifestyle; on the contrary, embracing exercise as a fundamental part of your treatment plan can bring about positive changes. A moderate exercise routine can enhance mobility, reduce pain, and improve overall health, giving you a new lease on life and enabling you to engage in activities you enjoy. Before embarking on an exercise plan, consult with a healthcare professional to confirm that your knee problems stem from osteoarthritis and not other or additional conditions that may require different treatment. 

Clinical evidence overwhelmingly supports the positive impact of physical activity in managing knee osteoarthritis. So, whether it’s the gentle stretches of flexibility exercises, the muscle-boosting routines of resistance training, or the cardiovascular benefits of aerobic exercise, staying active is a critical step you can take to counteract the debilities that frequently arise from knee osteoarthritis. If you have questions about your knee pain or are interested in the treatments available for osteoarthritis from mild to severe, contact Tchejeyan Orthopaedics and Sports Medicine in Thousand Oaks, California, today.