Keeping the joint active is the best way to manage your symptoms. Osteoarthritis of the knee can range in severity; some people can have significant changes shown on an x-ray with mild symptoms and others can have severe symptoms with little physical change. Yoga postures can be modified to accommodate your strength and experience, as well as any health conditions. A special section covers a host of things you can do on your own to make coping with osteoarthritis easier. You’ll be introduced to helpful tools, pain-relieving exercises, smart food and menu ideas, and more.
Studies have shown patients with osteoarthritis who walk every day have less risk of functional limitations. Walking at least 6,000 steps per day will help protect against this risk in people suffering from osteoarthritis of the knees. Walking may benefit knee arthritis by decreasing joint stiffness and pain. Doctors may also recommend other nonsurgical and surgical treatments depending on a person’s condition. “With the quads being the main muscles that support the knee joint, if you don’t have good muscle strength there, that can lead to further problems,” Bungo adds. Over a mean follow-up period of 3.3 years, 15.5% of the participants experienced loss of knee cartilage, as viewed on magnetic resonance imaging (MRI).
But even sparing a minute or two each day to move in reverse can help. It forces your gluteal muscles to repeatedly contract and thus strengthens them over time, Holc explains. Exercising the glutes also creates some extra stretching in the hip flexors, a muscle group involved in posture, balance and stabilizing the lower spine.
Many people with osteoarthritis in the knee wonder if walking can help alleviate their symptoms. The answer is yes, walking can be beneficial for those with osteoarthritis in the knee. Here are some reasons why walking may help:
Benefits of Walking for Osteoarthritis in the Knee
The goal here is to get active to boost your heart rate — and to do so smartly. Listen to your body and adjust the intensity of your cardio activities in response to knee aches and pains, says Dr. Orlandi. Approximately 46% of people will develop it during their lifetimes. To start, schedule your walking sessions for at least three times per week with the goal of eventually walking every day.
1. Improved joint flexibility: Walking helps to increase blood flow to the joints, which can improve flexibility and reduce stiffness.
A session generally begins with breathing exercises to relax the body and help free the mind of worries and distractions. Breathing deeply through the nose is a vital component of yoga. The session then proceeds through a series of seated, standing, and lying postures (asanas), which you may be instructed to hold for a few seconds to minutes. If you have rheumatoid arthritis, ask your provider if you should exercise during flares. You might work through your joint flares by doing only range-of-motion exercises. Even during a flare, it’s good to keep your body moving.
Pain and swelling are the most common symptoms of arthritis of the knee. Some treatments might reduce the severity of your symptoms or even stall the progression. See your healthcare provider if you have symptoms of knee arthritis. Arthritis of the knee joint is a serious, painful disease that gets worse with age. Osteoarthritis is the most common type, and you can get it in one or both knees. The most common symptoms are pain, swelling and stiffness of the knee joint.
2. Strengthens muscles: Walking is a weight-bearing exercise that can help strengthen the muscles around the knee, providing better support and stability.
3. Weight management: Walking regularly can help maintain a healthy weight, reducing the pressure on the knees and decreasing pain associated with osteoarthritis.
Frequently Asked Questions
Can walking make osteoarthritis worse?
No, walking in moderation is generally safe and beneficial for those with osteoarthritis in the knee. It is important to listen to your body and not overdo it.
How often should I walk to see benefits?
It is recommended to aim for at least 30 minutes of walking most days of the week to experience the benefits for osteoarthritis in the knee.
In conclusion, walking can be a helpful form of exercise for those with osteoarthritis in the knee. However, it is always best to consult with a healthcare provider before starting any new exercise routine, especially if you have a medical condition like osteoarthritis.
