EXERCISE REDUCES KNEE PAIN! Do you have knee pain that limits your ability to walk, go up and down stairs, or just get out of a chair? Have you been diagnosed with knee osteoarthritis? You are not alone: Over 27 million Americans have been diagnosed with OA.
Do you want to avoid, or at least delay, joint replacement surgery? Keep reading!
Control your weight For every pound of weight you lose, you can reduce the pressure on your knee joint by four pounds. This means that even a mild weight loss of 5 pounds takes 20 pounds of pressure off your knees. Exercise Exercise is important to keep muscles strong and joints healthy. If you already have arthritis, you want to engage in non-impact exercises, such as biking and swimming. Research shows that combining aerobic exercise with a strengthening and stretching program provides the best results. If you are new to an exercise program, be sure to consult your physical therapist or doctor. If you experience pain while doing exercises or have questions about the following program, give us a call at 858.675.1133.
How water exercise can help
The buoyancy of water unweights the joints, allowing for less pain and greater motion during exercise. The drag forces provide resistance for strengthening and the hydrostatic pressure helps reduce swelling. Many research studies have shown water exercise to be effective in managing knee arthritis symptoms. We can help design an aquatic exercise program that’s right for you.
Things to avoid
Heavy resistance squats and lunges, especially when your knee goes past your toes. This increases the pressure on your knee joint and can lead to increased pain.
The knee extension machine. This isolates just the quadriceps and places too much pressure on the knee caps.
Butterfly stretches. This position can twist the knee, leading to increased stress and pain.
Stretching Perform each stretch slowly, holding for 30-60 seconds, 3 times on each side.
Calf Stretch
Quadriceps Stretch
Hamstring Stretch
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