Osteoarthritis is a degenerative joint condition in which the weight-bearing cartilage of the joint begins to deteriorate. Osteoarthritis can be a very painful and debilitating condition that most commonly affects the hips, knees, and shoulders. However, according to the National Strength and Conditioning Association, appropriate exercise can alleviate symptoms of osteoarthritis and prevent further degeneration. Interestingly, according to Exercise Prescription on the Net, patients with osteoarthrtitis tend to reduce their physical activity, which actually exacerbates the problem.
Exercise Recommendations for Osteoarthritis
Exercise Prescription on the Net asserts that an increase in strength of the musculature around an affected joint decreases pain and significantly improves function. Low-intensity, high-repetition exercise programs are recommended for patients suffering from arthritic conditions because they minimize excess loading of the articular surfaces. The National Strength and Conditioning Association suggests that aquatic exercise is ideal, due to the natural buoyant properties of water and the low impact on the joints. Further, cardiovascular exercise can be beneficial when there is limited force on the affected joints, such as cycling or using the elliptical machine. Finally, diet, weight management, and building endurance are all essential components of a balanced exercise program and will help reduce osteoarthritic symptoms.
Exercises for the Knee
The National Strength and Conditioning Association indicates that the knee is one of the most common sites for the development of osteoarthritis, likely due to the excessive forces placed on the joint, its high mobility, and the often poor gait biomechanics practiced by many exercisers. Open kinetic-chain exercises, which allow the terminal joint to move freely and don't place excessive pressure on the joint, are recommended for knee osteoarthritis. Open-kinetic exercises include leg extensions and straight leg raises. Further, full range of motion is not recommended for the knee extension exercise. Instead, partial range of motion should be used to reduce compressive forces.
Balance Training
The National Strength and Conditioning Association suggests that balance training be incorporated into exercise programs for patients who suffer from osteoarthritis, due to a potential loss of sensation in the affected joint. Balance training can improve proprioception--one's ability to sense the position of differing body parts--and motor control, and can be particularly effective for elderly populations who already suffer from balance problems. Simple balance exercises may include standing on one leg, balancing on a bosu ball, or incorporating a physio ball into common exercises.
Flexibility Training
Arthritis MD indicates that flexibility is important for maintaining healthy joints and preventing further arthritic symptoms. Dynamically warming up the musculature surrounding the hips and knees, two highly common areas for arthritic conditions, is recommended for promoting blood flow and increasing body temperature. Further, holding stretches following exercise for at least 10-30 seconds can improve flexibility and promoting tissue repair.
Variety of Exercises
Like any exercise program, variety is important. Altering the exercises in each workout can provide new strength gains and a more balanced muscle tone surrounding the joint. Alternating between water exercise, weight training, and land aerobics, can provide a new and varied stimulus to the affected joint and surrounding muscles and can help the patient coordinate movements in a more functional manner.
References
- "Essentials of Personal Training"; Roger W. Earle and Thomas R. Baechle (Eds.); 2004
- Arthritis MD: Osteoarthritis Exercise Treatment
- Exercise Prescription on the Net: Weightlifting for Special Populations
