Osteoarthritis is the breakdown of cartilage in the joints over time. It is the most common form of arthritis, affecting an estimate 27 million Americans 25 and older, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, or NIAMS. Individuals with osteoarthritis experience joint pain and stiffness in the hips and knees, as well as the hands and spine. The effects of osteoarthritis can be reduced through aerobic, strengthening and stretching exercises.
Exercise
Exercise is one of best treatments for osteoarthritis, because it helps decrease pain and increase flexibility in the joints. Aerobic exercise helps to reduce pain the joints by getting the heart pumping and bringing fresh blood and nutrients to the joint. The strengthening exercises work to strengthen the muscles that support the joints. Improving flexibility in the joints with stretching exercises prevents the joints from becoming stiff.
Knee Stretches
The quadriceps, hamstrings, calf and hip abductor and abductor muscles are all muscles that control movement and stability in the knee. The Big Knee Pain website states that stretching exercises can be done daily, but three times per week are enough. After warming-up for five to 10 minutes, complete stretches such as quad muscle stretch, hamstring stretch, calf muscles stretch and illiotibial stretch. Hold each stretch for a total of 60 to 90 seconds.
Knee Exercises
Knee strengthening exercises should be done three times a week on non-consecutive days. Choose one exercise for each muscle and complete one to three sets of 10 to 15 repetitions. Quadriceps exercises may include short-arc leg extensions, knee dips or partial squats. Perform hamstring exercises such as seated or lying hamstring contraction or hamstring curls. Other exercises may include hip adductor and abductor exercises or glutes backward leg swing.
Hip Stretches
Individuals suffering from osteoarthritis in the hips should use stretches such as the hip flexor stretch, piriformis stretch, single knee-to-chest stretch or hamstring stretch. When performing the hamstring stretch, use a rope or band around the ball of your foot and hold the stretch while keeping your leg straight. Warming up with an aerobic hip exercise, such as a stationary bike, helps to mobilize and lubricate stiff joints, according to Joint Pain Solutions.
Hip Exercises
Osteoarthritis hip exercises should be performed three days a week for two sets of ten repetitions. Exercises that strengthen the hip include straight-leg raise, bridges and hip abduction. As with stretching, strengthening exercises should be performed pain free or with some slight discomfort. They should not be painful. If you have pain when exercising, consult your doctor or physical therapist for safe exercise options.
