Exercises in Osteoarthritis

 Exercises in Knee Osteoarthritis 

I’m Dr. Aditya Burje, Consultant Rheumatologist practising at Burje Rheumatology Clinic, Kedia Plot, Akola, Maharashtra, India. PIN 444 002

I’ll be telling you some information regarding Exercises in Knee Osteoarthritis. 

People with arthritis should discuss exercise options with their doctors and other health care providers. Most doctors recommend exercise for their patients. Many people with arthritis begin with easy, range-of-motion exercises, low-impact aerobics, and muscle building. People with arthritis can participate in a variety of sports and exercise programs. The doctor will know which, if any, sports are off-limits.

Your doctor may have suggestions about how to get started or may refer you to a physical

therapist. It’s best to find a physical therapist who has experience working with people who have arthritis. The therapist will design a home exercise program and teach you about pain-relief methods, proper body mechanics (placement of the body for a given task, such as lifting a heavy box), joint protection, and conserving energy.

Exercise can strengthen the muscles around the joints, which helps take stress off joints. Exercise also:

• Reduces joint stiffness
• Builds flexibility and endurance
• Improves your mood and self-esteem
• Helps you sleep better
• Keeps weight under control
• Gives you more energy

In addition to osteoarthritis pain relief, exercise can offset other health problems, such as osteoporosis, diabetes, and heart disease.

Aerobic Exercise for Osteoarthritis

Try to get at least 150 minutes of exercise a week. This could be 30 minutes, five times a week. If you can't spare a half-hour, break it up into 10-minute chunks throughout the day. You can start with short, brisk walks, climbing up and down stairs, or riding a stationary bike.

Warm-Up Exercises for Osteoarthritis

• Side bends: Put hands on hips. Bend from the waist on one side. Then come back up. Repeat on the other side.
• Shoulder shrugs: Raise one or both shoulders up toward the ears. Lower and repeat.
• Arm circles: Extend arms out at both sides. Rotate arms forward, then in reverse.
• Torso rotations: Stand with feet shoulder-width apart and toes turned slightly out. Rotate to your left side. Then rotate to your right side.                                                                                               How Much Exercise Is Too Much?  Most experts agree that if exercise causes pain that lasts more than an hour, it is too strenuous. People with arthritis should work with their physical therapist or doctor to adjust their exercise program when they notice problems like:

• Unusual or lasting fatigue
• More weakness
• Less range of motion
• More joint swelling
• Continuing pain (pain that lasts more than 1 hour after exercising)