Try These Exercises if You’ve Got Knee Arthritis

From health.clevelandclinic.org

Arthritic knees can benefit from bridging, mini squats, balancing exercises and other stretches 

Standing on your feet all day. Climbing stairs. Squatting down to pick up your child or move a heavy object. Anything that involves straightening, bending or stretching your knees and legs can cause pain and other complications if you have knee arthritis.

“For people who come to see us with a diagnosis of knee arthritis, their biggest challenge tends to be pain, and that pain limits their activity when they’re on their feet,” says physical therapist Tim Bungo, PT, SCS. “Sometimes, it affects their ability to tolerate exercise, standing for any length of time and walking on stairs.”

Fortunately, there are exercises and stretches you can do to help strengthen your quads, thighs and gluteal muscles — all of which support your ability to extend or straighten your knees so you can do everyday things like stand up from a seated position.

Exercises for knee arthritis

“Anytime you have a joint that’s arthritic or a joint that’s injured in any way, it can have a potential negative effect on other areas of your body,” explains Bungo. “Sometimes, you end up compensating for that injury without even realizing it, and it might affect the opposite side because you tend to use that side to favour the arthritic side.”

To avoid further injury and reduce the amount of pain associated with knee arthritis, you’ll want to exercise carefully and in a way that doesn’t aggravate the condition.

“If you’ve been diagnosed with knee arthritis, you want to avoid impact activities like running, jumping and high-impact aerobics, along with lunging and deep squats,” warns Bungo. “These could aggravate your symptoms and make you feel worse.”

Building a routine around the following 20 exercises could be more helpful.

1. Straight leg raise

1. Lie flat on your back on the ground or on a yoga mat, with your hands at your side and your legs stretched out in front of you.
2. Tighten your quads and lift one leg about a foot off the floor, keeping your knee locked. Hold for three seconds. Then, lower your leg back down.
3. Repeat this process for two sets of 15 reps for both legs.

2. Quad set

1. Begin by lying flat on your back, with one knee bent and resting on a towel roll and your other leg straight.
2. Gently squeeze your thigh muscles, pushing the back of your bent knee down into the towel.
3. Make sure to keep your back flat against the floor during this exercise.
4. Repeat this process for two sets of 15 reps for both legs.

3. Lying quad stretch

1. Lie flat on your back near the edge of a bed.
2. Bend your right leg so your right foot is flat on the bed.
3. Hang your left leg over the edge of the bed, keeping your leg relaxed and your thigh resting against the bed. Hold this position for 10 to 15 seconds.
4. Repeat this process with the opposite leg, for two to three times each leg.

4. Side-lying leg raise

1. Lie on your side with your hips, knees and feet stacked in a straight line.
2. Rest your top arm in front of you, using your hand to maintain your balance.
3. Keeping your top leg straight, lift it up to hip height and hold it there for a count of two to three seconds. Then, slowly lower your leg.
4. Repeat this process for two sets of 15 reps for both legs.

5. Bridging

1. Begin by lying flat on your back.
2. Tighten your lower abdominal muscles (your core), squeeze your buttocks and raise your butt off the floor or bed, keeping your back straight. Hold this position for five seconds.
3. Repeat this process for two sets of 15 reps.

6. Step-ups

1. Start in a standing, upright position at the bottom of a set of stairs or in front of a yoga block.
2. While holding onto a stable surface for support (like a handrail), bend your knee, lift one foot and step forward onto the step or block with that foot. Then, step up onto the block with your other foot.
3. Step back down to the ground in the reverse order.
4. Repeat this process for one to two sets of 10 reps.
5. You can also switch positions and do this laterally (sideways). If you do, maintain your balance during the exercise and keep your hips level, with your pelvis parallel to the ground.

7. Sit-to-stand

1. Start by sitting upright in a chair, with your back straight and head facing forward.
2. Cross your arms on your chest and lean your torso forward without tilting your head.
3. Press into your feet to stand up straight, then slowly sit back down and repeat.
4. Make sure you maintain your balance and distribute your weight evenly into both legs. Do not lock your legs while standing.
5. Repeat this process for three sets of five reps.
6. If you need to, you can hold onto the back of another chair or small countertop while standing for extra support.

8. Mini squats at a countertop

1. Begin in a standing, upright position with your feet shoulder-width apart and your hands resting on a countertop.
2. Slowly bend your knees to sink into a mini squat position.
3. Hold this squatting position for a couple of seconds, then press into your feet to return to a standing, upright position.
4. Make sure to keep your heels on the ground and use the counter to help you balance as needed. Don’t let your knees bend forward past your toes or collapse inward.
5. Repeat this process for three sets of five reps.

9. Tandem balance

1. Start in a standing, upright position with your arms resting at your sides.
2. Place one foot directly in front of the other so you’re standing heel-to-toe.
3. Maintain your balance in this position and try not to move your arms away from your body, keeping your back straight.
4. Hold this position for as long as you can, working toward achieving two to three reps of 30-second holds, rotating between your left and right foot as the leg in front.

10. Single-leg balance

1. Start in a standing, upright position with your feet together and arms resting at your sides.
2. Lift one foot off the floor, balancing on your other leg. Try to maintain your balance while holding this position.
3. Try not to move your arms away from your body or let your weight shift from side to side. If you need extra support, extend both of your arms out to your side or hold onto a rail or countertop with one arm.
4. Work toward achieving two to three reps of 15 seconds on each foot.

11. Calf stretch with towel, strap or resistance band

1. Begin by sitting on the floor, bed or bench with one foot stretched out on the surface in front of you.
2. Bend your other knee so your foot is perpendicular to your side and your thigh is pressed flat.
3. Secure a strap, towel or resistance band around your bent foot and slowly pull your foot toward you until you feel the stretch in your calf.
4. Keep your knee straight during this exercise.
5. Repeat the process for three to five reps of 10- to 15-second holds, alternating legs between holds.

12. Seated hamstring stretch

1. Begin by sitting upright on the edge of a solid, elevated surface (like a bench) or bed, with one leg resting straight on the surface and your other foot flat on the floor.
2. Gently lean forward, hinging at your hips, until you feel a stretch on the back of your leg and hold that position.
3. While holding this position, keep your knees straight and toes pointing up toward the ceiling. Don’t round your back as you bend forward.
4. Repeat this process for three to five reps of 10- to 15-second holds, alternating legs between holds.

13-20. Other exercises

If you prefer exercising at a gym, there are several machine exercises you may find helpful, including:

• Double leg press
• Single leg press
• Calf raises
• Seated hamstring curls

Alternatively, low-impact exercises like swimming and water aerobics, brisk walking, cycling or yoga can also help strengthen your legs and hips and improve your flexibility over time.

“With water exercises, the buoyancy of the water helps to unload your joints, but you can still get some good resistance from a strength standpoint, working against the resistance of the water,” Bungo explains.

When to see a healthcare provider

Exercise can take some time to get used to.

“These exercises might be a little bit painful, but when you’re done with your workout, you shouldn’t feel worse as a result of going through the exercises,” notes Bungo. “You should feel like you did something. You might feel fatigued or a little bit tired, but you shouldn’t have a significant increase in pain.”

If you do have an increase in pain or feel your condition has worsened and it doesn’t get better with rest or recovery, make an appointment with a physical therapist or primary care provider. They can take a look at what’s causing your pain and help you find relief.

“Often, you might experience more pain if you’re doing too many reps, too many sets or one of these exercises is just not right for you at the time,” shares Bungo. “We can certainly help with all of those things.”

https://health.clevelandclinic.org/knee-arthritis-exercises

Winter is coming: Doctor suggests 6 tips to manage joint pain

From healthshots.com

How winter weather makes joint pain worse? Here are six practical tips to help you manage pain and stay active during the colder months

Feeling the winter nip in the air already, are you? The season change from summer to winter translates to feeling comfortable in extra layers and reaching out for warm mugs of hot cocoa. However, for some people, this season brings joint pain, commonly known as winter joint pain. If you are older, have arthritis, or have dealt with joint injuries in the past, you might feel more stiffness and discomfort when the temperature drops.

Why does joint pain increase in winter?

Cold weather can make joint pain worse in winter, mainly because of lower air pressure. When temperatures drop, the air pressure around us decreases. This change can cause swelling in the tissues around our joints, putting extra pressure on nerves that sense pain. For people with conditions such as osteoarthritis or rheumatoid arthritis, this increased sensitivity can lead to greater pain and stiffness, according to the Arthritis Foundation.

Cold weather affects our muscles, ligaments, and tendons, often leading to joint pain in winter. When temperatures drop, these tissues become stiffer, reducing flexibility, according to Harvard Health. This decreased elasticity can make simple movements painful, especially in the morning or after prolonged sitting, when blood flow is reduced. “Winter often brings less physical activity, which can weaken the muscles around our joints and lead to even more pain,” Dr Sana Ahmed Sayyad, Orthopaedic Surgeon, tells Health Shots.

Winter affects blood circulation by narrowing blood vessels in our extremities to conserve body heat, according to the American Heart Association. This redirection of blood flow means joints, especially the knees, hips, and hands, receive less oxygen and nutrients, leading to joint pain in winter. As a result, people often experience pain and inflammation in these areas. While this response is natural, many find it feels like an attack on their joints.

Do people get less vitamin D in winter?

Cold air and reduced activity in winter can lead to lower vitamin D levels for many people. With fewer sunny days, we don’t get enough sun exposure to make vitamin D, as per the National Institutes of Health Office of Dietary Supplements. This vitamin is important for maintaining healthy bones and joints. Low levels of vitamin D can worsen pain and swelling, especially in people with arthritis.

                                                        Why does winter cause joint pain? Image Courtesy: Adobe Stock

How can I stop joint pain in winter?

How can we deal with winter problems? Doctors and health experts have various methods that can really help:

1. Stay active  

Staying active is important for managing joint pain in winter. Light exercises like stretching, yoga, brisk walking, or swimming in warm water keep your joints moving and your muscles strong. Regular movement improves blood flow, which helps reduce stiffness and pain, according to the Arthritis Foundation. Be careful not to push yourself too hard; gentle, consistent exercise is usually better than intense workouts that can hurt your joints.

2. Layer up  

Staying warm is very important, especially when dealing with joint pain in winter. Dress in layers, wear gloves, and knee warmers to protect your joints from cold air. “Taking a warm bath or using heating pads can help relax tight muscles and joints,” says the doctor. If it’s extremely cold outside, it’s best to stay indoors as much as possible to avoid sudden temperature changes that can cause pain.

3. Focus on diet  

What we eat can greatly impact our joint health, according to Harvard Health. Focus on a balanced diet that includes anti-inflammatory foods like fatty fish, nuts, olive oil, and a variety of fresh fruits and vegetables to help manage joint pain in winter. “Include foods rich in vitamin D and calcium, such as milk, eggs, and fortified cereals, to help keep your bones healthy,” says the expert. Suppose you think you have a severe deficiency. In that case, it’s a good idea to talk to a healthcare provider for testing and possible supplements.

4. Hydration is key  

In cold weather, we often forget to drink enough water, which can lead to dehydration. Staying hydrated is important for keeping your joints lubricated and moving comfortably, as per the National Council on Ageing. Keep a water bottle close by, even if you don’t feel thirsty.

5. Get quality sleep  

Don’t underestimate the importance of a good night’s sleep. Your body heals and repairs itself while you sleep. “Make sure to get enough rest so your body can recover from daily activities,” says Dr Sayyad. This is especially important for those experiencing joint pain in winter, as colder temperatures can exacerbate discomfort. Additionally, sitting or standing with the correct posture can help reduce strain on your joints.

6. Take breaks  

If you spend long hours standing or sitting, take short breaks to stretch and move around. These quick pauses can help reduce stiffness, improve circulation, and relieve joint pain in winter.

When to seek help?

If you have joint pain in winter that is severe or lasts a long time, it’s important to get professional help. Talk to a healthcare provider. “They can suggest over-the-counter pain relievers, anti-inflammatory drugs, or physical therapy that fits your needs,” says the orthopaedic surgeon. If you have arthritis, see your doctor regularly to check your condition and adjust medications as needed.

Takeaway tips

1. Stay physically active: Engage in gentle physical activities to keep joints flexible.
2. Warm up: Dress in layers and use heat pads to maintain warmth.
3. Mind your diet: Focus on anti-inflammatory foods and ensure adequate vitamin D intake.
4. Hydrate: Drink plenty of water to support joint lubrication.
5. Prioritise sleep: Ensure you’re well-rested for recovery and healing.
6. Schedule breaks: Take frequent short breaks to avoid stiffness.

https://www.healthshots.com/preventive-care/self-care/managing-joint-pain-winter-tips/