Men may avoid activity due to their knee pain, but movement is precisely what they need.
This might be the last word exercise catch-22: It's hard to maneuver with osteoarthritis of the knee, but moving helps relieve osteoarthritis knee pain.
More than 30 million Americans have osteoarthritis, probably the most common sort of arthritis. Although osteoarthritis can affect the hips, lower back, neck, and fingers, it’s commonest within the knees. In fact, an estimated 10% of men age 60 and older have symptoms of knee osteoarthritis.
Osteoarthritis is more common as you age, but a family history of the disease or a previous injury can further increase your risk. Taking nonsteroidal anti-inflammatory drugs, corresponding to ibuprofen (Advil, Motrin) or aspirin, can temporarily reduce arthritis pain and inflammation. Steroid injections may additionally offer short-term relief. But a straightforward and secure strategy to manage symptoms is to easily get moving.
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In knee osteoarthritis, the cartilage wears down until the shin, thigh, and kneecap rub together, causing pain and inflammation.
What is the necessity of the knee?
Dr. Tanford says regular movement is required to maintain your bones and cartilage healthy and to strengthen the muscles across the knee, which protects the joint from extra stress.
Being energetic cannot only prevent knee osteoarthritis from getting worse, but it will probably also reduce the danger of developing the disease. A study in June 2017 Journal of Orthopedic and sports physical therapy reviewed 17 studies involving nearly 115,000 people and located a link between running and osteoarthritis of the hip, knee, or each.
The researchers found that only 3.5% of recreational runners — those that run for exercise and in addition take part in races corresponding to 5Ks, 10Ks and half marathons — developed knee or hip osteoarthritis, compared with 10 % of people that weren’t energetic.
Also, a 2015 study found amongst individuals who had mild knee osteoarthritis or were in danger for the disease, those that walked a median of seven,000 steps a day — about 3.5 miles — They experienced no additional cartilage loss over a two-year period. .
If you might have a high level of knee pain that causes difficulty with movement, Dr. Tanford recommends that you simply begin low-impact activities that put less stress in your knees. For example, swimming and other types of water aerobics construct stamina, so there's less impact in your knees. Elliptical trainers and stationary bikes are also good low-impact activities.
“The goal of these exercises is to keep pain to a minimum as you progress to longer workouts and eventually incorporate other activities,” says Dr. Tanford.
Also, don't be afraid to take part in high-impact weight-bearing activities that require constant movement, corresponding to walking, running, and recreational sports. “Just be sure to build them up. For example, you can start with a run/walk program, or exercise on a treadmill or other soft surface,” says Dr. Tanford.
Take the suitable step: See a physical therapist. |
Move day by day.
Finally, incorporate regular knee movements and stretches throughout your day, corresponding to seated leg raises:
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Sit on a chair with each your legs bent at a 90° angle.
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Slowly raise your right leg so it's parallel to the ground (or as close as possible) as you place your left foot on the bottom.
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Hold for 30 seconds, then slowly return the suitable foot to the ground, and repeat the movement with the left leg to finish one set. Do 10 times twice a day.
“You need to be proactive when it comes to protecting your knees from osteoarthritis,” says Dr. Tanford. “Regular physical activity and strengthening can go a long way toward reducing your pain and improving function.”
Lose weight, reduce knee osteoarthritis pain. |