Osteoarthritis (OA) is one of many forms of arthritis. According to the Centers for Disease Control, approximately 27 million adults had osteoarthritis in 2005. This type of arthritis is characterized by a deterioration of the joints as you age. The knee is one of the most common areas that it targets, although it can take place in any joint in the body. If you develop OA in your knee, there are several tips you can take into consideration about exercise and diet.
Impact
If you have any knee problem, especially osteoarthritis, do not partake in any high-impact exercise, such as running, rope jumping, jump squats and box jumps.
Strength
Strength training is an important aspect of osteoarthritis. Performing leg exercises can improve the strength of your muscles, which in turn can reduce the amount of strain and shock they receive. Perform leg exercises two to three times a week with at least 1 day in between to promote a full recovery. Use light weights and only use a range of motion that does not cause pain.
Posture
According to the Mayo Clinic, posture and balance are important to keep your weight distributed evenly and to prevent strains in the muscles and ligaments. This can be done by walking, because in order for you to stay upright, your muscles have to work hard to maintain your balance. Walking can also cause a caloric expenditure, which can aid in weight loss and it can improve range of motion to reduce stiffness.
Water Exercise
If walking causes too much pain, try swimming. It is another form of cardiovascular exercise with no impact. Water exercise is another option. You can do various exercises underwater that you would normally do on land such as walking. The water acts as resistance when you walk or extend your leg and it adds buoyancy, so there is not too much pressure pushing down on your knee joint. If you do not own a pool, check with your local public swimming pools or look for a gym with water aerobics classes.
Diet
When it comes to your diet, there is one major thing to take into consideration: your calories. There is no special diet or foods that are specific to osteoarthritis, but calorie restriction will help keep your weight down. Having excess weight can place extra pressure on your knee and exacerbate your symptoms. Keep your calories regulated and eat nutrient dense, clean foods like fruits, vegetables, lean meats, fish and whole grains. Avoid foods that are high in calories and fat, such as deep fried foods, processed baked goods and refined foods.
Footwear
Your shoes are important to your knees. When you perform any type of exercise, even at a light intensity, wear shoes that fit comfortably. Proper footwear can provide support and absorb shock.
Hydration
Stay well hydrated before, during and after exercise, even during water exercises.
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