“What exercises are best for knee arthritis?”
I have knee arthritis. What exercises are best for knee arthritis?
3 Answers
I am an Associate Physician.
Exercises for knee depend on what is wrong with the knee.
If it is osteoarthritis (plain wear and tear) then the idea is to keep active by remaining active. I recommend keep walking and keep pain and swelling at bay.
It is recommended that you walk 50 min a day at a minimum speed of 2.5 mph 5-6 times a week. The good news is, if you can walk 25 min two times a day, that works and if you walk 17.5 min three times a day that also counts!
However, If you haven’t been able to do this, work on endurance first and then work on speed. Start by walking for 10 min a day then increase by 10 min ecery 2 weeks until you achieve your goal of walking 50-60 min a day. Then work on speed.
Back to pain and swelling; stretching before and after exercising is of great benefit and icing for 15-20 min after exercise can help keep pain and swelling in check.
Medication: if you are not allergic and can tolerate them, taking low dose NSAIDS at night may help you move better the next day. Acetaminophen (Tylenol) is a great medication for muscle and bone pain. Just follow prescribing insert and not overdose on it.
Besides just walking for exercise you can try climbing stairs to strengthen your muscles. After that just work on balance by trying to stand on one leg. It is my hope that this will help your remain active.
Exercises for knee depend on what is wrong with the knee.
If it is osteoarthritis (plain wear and tear) then the idea is to keep active by remaining active. I recommend keep walking and keep pain and swelling at bay.
It is recommended that you walk 50 min a day at a minimum speed of 2.5 mph 5-6 times a week. The good news is, if you can walk 25 min two times a day, that works and if you walk 17.5 min three times a day that also counts!
However, If you haven’t been able to do this, work on endurance first and then work on speed. Start by walking for 10 min a day then increase by 10 min ecery 2 weeks until you achieve your goal of walking 50-60 min a day. Then work on speed.
Back to pain and swelling; stretching before and after exercising is of great benefit and icing for 15-20 min after exercise can help keep pain and swelling in check.
Medication: if you are not allergic and can tolerate them, taking low dose NSAIDS at night may help you move better the next day. Acetaminophen (Tylenol) is a great medication for muscle and bone pain. Just follow prescribing insert and not overdose on it.
Besides just walking for exercise you can try climbing stairs to strengthen your muscles. After that just work on balance by trying to stand on one leg. It is my hope that this will help your remain active.
For managing knee arthritis, certain exercises can be beneficial, though it's important to understand that exercise alone may not address the root cause of osteoarthritis (OA). Strengthening and low-impact aerobic exercises are often recommended. Strengthening exercises help to build the muscles around the knee, providing better support and reducing stress on the joint. Examples include leg raises, hamstring curls, and partial squats. Low-impact aerobic activities like walking, swimming, and cycling can improve joint mobility and overall fitness without exacerbating knee pain. Gentle stretching and yoga can also aid in maintaining flexibility and range of motion. However, while these exercises can alleviate symptoms and improve function, they may not fully resolve the underlying OA. For more advanced knee arthritis, medical treatments or interventions may be necessary. It’s essential to consult with a healthcare professional to tailor an exercise program to your specific needs and to explore all available treatment options for comprehensive management of knee arthritis.
All the research shows biking, stationary or otherwise, is the superior exercise for knee arthritis.
