Exercises For An Arthritic Knee

Arthritis in the knees can cause stiffness, weakness and moderate to debilitating pain. The most common form of knee arthritis is osteoarthritis, which usually occurs with aging or after a joint injury. The Centers for Disease Control and Prevention estimates that one in two people may develop osteoarthritis in one or both knees during their lifetime. Exercise remains a valuable ingredient in most treatment plans and may even prevent the development of significant symptoms.

Caution

Generally, the severity of your symptoms and type of arthritis you have will guide when and how you perform specific exercises. Always check with your health-care provider before beginning or increasing physical activity. Some soreness in muscles and joints occurs normally with exercise, especially in the first four to six weeks of beginning a new program. However, the CDC recommends you contact your physician if you experience sharp, stabbing pain in your joints, increased swelling or warmth in your knees or pain that causes limping.

Benefits

Moderate-intensity, low-impact physical activity decreases knee pain from arthritis, including rheumatoid arthritis, lupus and osteoarthritis, according to the CDC. Routine exercise also decreases joint stiffness and improves overall quality of life without worsening symptoms or the severity of the disease. It may delay the onset of disability associated with knee arthritis, thus delaying the need for more invasive treatments, such as joint injections or knee replacement surgery.

Types

If you have knee arthritis, the National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends you include strengthening and range of motion exercises and aerobic conditioning in your exercise program. Strengthening exercises focused on the quadriceps and other leg muscles help protect and keep your knee joints in proper alignment. Aerobic activities like walking and bicycling help control weight, a significant risk factor for developing osteoarthritis in the knees, and may reduce swelling in joints. Range of motion exercises increase flexibility and help relieve stiffness in knees.

Considerations

Arthritis in your knees can put you at increased risk for falls. The CDC therefore suggests arthritis sufferers add activities that improve balance to weekly exercise goals. Tai chi and yoga are two activities that improve balance. They also increase flexibility, strengthen muscles and help relieve stress. The CDC also suggests you try walking backward or standing on one foot for several seconds to help improve your balance.

Expert Insight

The pain, stiffness and fatigue associated with arthritis can come and go. Severe symptoms may mean you have to stop your activity altogether for a time. However, noting that any activity is better than no activity, the CDC recommends you first try decreasing rather than stopping your physical activity, as long as your health-care provider agrees. For instance, you could cut your daily walk from 30 minutes to 15 minutes or take a water exercise program until the symptoms return to your baseline. When you start back to your normal activity, however, be sure to start slowly.