Top Knee Osteoarthritis (OA) Workouts for Pain Relief and Mobility Enhancement
Knee osteoarthritis might seem like a death sentence for your active lifestyle, but fear not! Physical therapist Kari Orlandi, DPT, is here to tell you that it's time to lace up those sneakers, not to grab a recliner.
"Inactivity makes knee osteoarthritis worse," Dr. Orlandi claims. So, keep your body moving, because motion truly is its own lotion for your achy joints.
First, let's dive into why your knees are starting to squeak like an old door in the first place. Our knees boast articular cartilage, a chatty cartilage that cushions and protects the joint from the daily wear of life. Over time, this rubbery tissue tears and wears, eventually stiffening like an old chair pad. So, when it stops doing its shock-absorbing thing, your knees let out an ouch!
Osteoarthritis in the knee can be caused by several factors: aging, injury, excess weight, and even genetics.
Now that we've established the source of your knee pain, let's tackle it head-on. Osteoarthritis won't vanish from your knee through exercise, but, as Dr. Orlandi explains, we can certainly make its impact a whole lot less. The goal is to create a fitness routine that balances cardio, strength training, and flexibility exercises to combat stiff joints.
Moving Towards a More Active Life
Cardio Exercises
Start by getting your heart pumping. The good news is that this doesn't have to involve running a marathon (yet). Brisk walking is an excellent form of cardio that you can easily track using a fitness app or device. Remember to invest in a good pair of walking shoes to support your feet on your fitness journey.
If you prefer to keep your feet dry, swimming is another great low-impact cardio exercise that doesn't stress your knees. If hitting the pool isn't your style, simply wandering through chest-high water can provide a decent workout.
Cycling or stationary bikes are also solid options for a cardio workout that places minimal strain on weight-bearing joints.
Strength Training
As we age, our muscles naturally lose mass, which can lead to knee instability. With a lower body strength training program, you can help manage this decline and build muscle to share the load with your knees.
Strength training exercises could range from using gym equipment to simple bodyweight moves like squats and stair stepping.
Flexibility Exercises
Stretching out those hamstrings, quads, calves, and hip flexors can help minimize loss of flexibility and address any stiffness you may feel. Stretching routines like the hamstring stretch, quad stretch, calf raises, and yoga poses are all great ways to keep your joints and muscles flexible.
Exercise Cautiously
Though it might be tempting to throw in the towel and ditch exercise altogether, don't give up on your knees just yet. With a little patience and effort, you can build exercise and movement into your lifestyle and improve how your body feels.
As long as your body allows, there's no reason to rule out any form of exercise. If you've been a runner for years, there's no need to abandon your running shoes just because of osteoarthritis. Instead, consider scaling back mileage or intensity to minimize the strain on your knees.
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