Living with osteoarthritis in your knees can make everyday activities feel like a challenge. But did you know that the right exercise can significantly improve your symptoms?
Whether you’ve been living with this condition for years or are just starting to notice stiffness and discomfort, exercise could be the key to maintaining your mobility and reducing pain.
Here’s a closer look at how exercise can help your knees—and why working with an exercise physiologist is the smartest way to start.
Why Exercise is Crucial for Knee Osteoarthritis
Osteoarthritis is a degenerative joint disease where the cartilage cushioning your bones wears down, leading to pain, swelling, and reduced movement. The knees are particularly vulnerable to this, as they bear the weight of your body.
Here’s the good news: regular exercise has been shown to slow this degeneration by improving the health of the joint, muscles, and surrounding tissues.
How Exercise Helps: The Science Behind It
Exercise doesn’t just relieve symptoms—it actively fights the disease's progression. Here's how:
Improved Cartilage Health: Cartilage doesn’t have its own blood supply, so it relies on the movement of the joint to get nutrients. Regular exercise stimulates the production of synovial fluid, which lubricates the joint and nourishes the cartilage. This helps reduce stiffness and supports cartilage repair.
Strengthening Muscles Around the Knee: The muscles surrounding your knee—particularly the quadriceps and hamstrings—play a crucial role in stabilizing the joint. Strengthening these muscles through targeted exercises reduces the load on your knee joint, relieving pressure and reducing pain.
Reduced Inflammation: Exercise helps control the body’s inflammatory response. In osteoarthritis, inflammation often worsens symptoms. Engaging in regular, moderate exercise can reduce the presence of inflammatory molecules, helping to relieve pain and improve joint function.
Better Joint Alignment and Stability: When muscles around the joint are weak, the knee may become unstable, leading to further wear and tear on the cartilage. Exercise strengthens these muscles, helping to keep the joint in proper alignment and reducing uneven pressure on the joint.
Enhanced Flexibility and Range of Motion: Stiffness is a common problem for those with knee osteoarthritis. Gentle stretching and flexibility exercises can maintain or even increase your range of motion, making daily activities like walking and climbing stairs easier.
Tailored Exercises for Knee Osteoarthritis
While exercise is important, it’s equally crucial to know the right kind of exercise for your knees. Here are some of the best types:
Aerobic Exercises: Low-impact activities like walking, swimming, or cycling can improve your overall fitness without putting too much strain on your knees. These exercises also help with weight control, which is vital for reducing stress on the joints.
Strength Training: Exercises that focus on building muscle around the knee, such as leg lifts or resistance band exercises, can help support the joint and alleviate pressure
Flexibility and Balance: Gentle stretching and balance exercises improve joint mobility and reduce the risk of falls.
Aquatic Exercises: Water’s buoyancy allows you to move without putting weight on your joints, making swimming or water aerobics ideal for those with more severe symptoms.
Why You Should See an Exercise Physiologist
Not all exercise programs are created equal.
If you’re managing knee osteoarthritis, it’s essential to work with a professional who can design a program tailored to your specific needs. An exercise physiologist can guide you through the right exercises and make sure you’re doing them safely and effectively.
Here’s why an exercise physiologist is a great resource:
Personalised Plan: They will create an exercise plan that considers your current condition, pain levels, and fitness.
Safe Supervision: Incorrect exercise techniques can worsen osteoarthritis symptoms. An exercise physiologist ensures you are performing movements correctly to avoid further damage.
Ongoing Support: As your symptoms change, they can adjust your exercise plan to keep you on the right path.
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