When osteoarthritis attacks your knees, it is inevitable. Over the years, daily wear and tear wears down the shock-absorbing cartilagein your joints.It seems that even the hardest parts of the body eventually decay. This is just reality.

But just because your knees are a little tired doesn’t mean you should buy a leg up chair, says physical therapist Kelly Orlandi.In fact, do the opposite and keep your body moving.”Inactivity can make knee osteoarthritis worse,” says Dr. Orlando. “When you stop moving, your joints get stiff. Think of it this way: movement is the answer.”

What are the causes of knee osteoarthritis (OA)?

Before learning how to treat osteoarthritis of the knee, it’s good to learn a little about anatomy to understand how the pain starts. The flexible and elastic connective tissue between the bones called articular cartilage is where the knee joint joins. Smooth tissue protects your joints and acts as a shock absorber when you walk, run, jump or move around the world. However, cartilage takes a beating and the elastic material hardens over time, naturally creating small cracks. The meniscus of the knee eventually begins to flatten and stiffen like an old chair cushion.

Causes of knee osteoarthritis include:

Aging (It’s parenting time again.)

The injury may deteriorate prematurely.

Excess weight can put extra stress on your knees. “For every 3 pounds you gain, you need to lose 10 pounds to reduce the stress on your joints,” says Dr. Orlando.

Symptoms of osteoarthritis

These symptoms of Orlando are:

Pain ranges from mild to severe.

Symptoms often worsen with strenuous activity. But it can be relieved with rest, ice and antibiotics. Stiff joints, especially after sitting or lying down for a long time (for example, your first steps in the morning are painful).

Loss of flexibility and range of motion

Swelling and burning sensation – these are often symptoms of advanced arthritis.

Organic Workout Plan:

First, the bad news: You can’t cure osteoarthritis with exercise. “There is no natural treatment that can relieve the symptoms of arthritis,” says Dr. Orlando.“But all we can do is minimize the impact. The idea is to change the environment in the body where arthritis exists.”

Start by creating a lifelong exercise plan to increase your cardio. Strength and flexibility “The thing about the human body is that it’s very adaptable,” the doctor said, “so if you have arthritis, it’s very painful. It can have a huge impact on how you feel.”

Common gymnastic moves may include:

Use an app or exercise device to track your steps to boost motivation on the go, says Dr. Orlando Invest in quality walking shoes. Shoes that support your feet properly.

Swimming can reduce stress on your knees. It’s okay if you don’t want to swim. Just walking up to your chest is a good exercise. “You don’t have to be a fish,” said Dr.Orlando.

Cycling It does not matter whether it is a normal bike or a stationary bike. Just ride and know you’re getting a good workout while limiting stress on your knees.

Exercise equipment, elliptical trainers, rowing machines, and other sweat equipment can help you exercise harder and reduce the burden on joints that must bear weight.

Strengthening exercises for arthritis

Aging affects more than the elasticity of joint cartilage. It can also affect your muscles and cause instability in your knees.

Muscle atrophy is the normal loss of muscle mass that occurs with age. This process usually starts around the age of 30.Adults lose 3 to 5 percent of their muscle strength every decade after birth.

A strengthening program for the lower body will help limit the deterioration of the muscles that support the knee. “Think of these muscles as load-sharing cables,” says Dr. Orlandi. “It relieves pressure and stress on the joints.”

Fitness equipment offers a variety of ways to build strength, such as leg presses and hamstring curls and tighten the Quadriceps you don’t have gym equipment or if you can’t join the gym for some reason so do not worry and practice this simple exercise:

Lower the bodyweight and Stand with your feet shoulder-width apart. Place your heels on the floor and turn your sides slightly outwards. Bend your knees and lower your body as you lower your hips.

One thing: Always remember to keep your weight on your heels rather than on your feet. Then pause briefly before you return to the standing position.

If your home has stairs, make several trips a day if you live in a one-story home.Getting up from a chair or mat is also an option.

Leg Stretch: Sit on the edge of a bed or chair and alternately kick your left and right leg.

Physical exercise for osteoarthritis of the knee: Stretching exercises can help reduce loss of flexibility in and around the knee. “You want to make sure you’re stretching your hamstrings, quads, calves, and hip flexors to eliminate any tightness you feel,” says Dr. Orlando.

Hamstring strain: Stand in front of a chair or stair step. Place your right leg on the chair and lift your toes and keep your heel on the floor. Keep your stomach straight and slowly arch your back. This is when you will feel a stretch in the back of your thigh then continue to do this exercise for at least 10 seconds. Then slowly return to the normal position and practice this exercise 10 times from the side.

Expand the rectangle: Do not stand straight when standing the left leg back so that your heel is closer to your hip. Hold the mat with your left hand. Continue to pull your left thigh back until your dad is in line With the help of your flight. Hold for at least ten seconds. Then you switch legs and repeat this 5 to 10 times.

What specific exercises should you avoid during OA?

If your body doesn’t say so, anything is possible, advises Dr.

Orlandi: “Don’t start exercising thinking you can’t do something.” “Instead, look for moderation and change.”

Just because you’ve been running for years doesn’t mean you have to have osteoarthritis and because of that you have to stop running. Instead you can reduce your running speed and distance. You can also take other actions to keep your PCs running:

Listen to your body, listen to your body, doctor. Orlando. And most importantly? Don’t let osteoporosis stop you from exercising and strengthening your knees and the muscles around them.

If you feel pain persists for a few days after exercise, it is best to stop exercising. But don’t try to fail because of it. “Giving up and throwing up your hand is not the way to treat osteoarthritis,” says Dr. Orlando. “Incorporate movement and exercise into your lifestyle. You’ll feel better if you do.”

Reference

https://health.clevelandclinic.org/osteoarthritis-knee-exercises-stretches

https://www.webmd.com/osteoarthritis/oa-exercises

https://www.webmd.com/osteoarthritis/ss/slideshow-knee-exercises

https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971

https://www.health.harvard.edu/staying-healthy/exercise-rx-for-overcoming-osteoarthritis

https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/benefits-of-exercise-for-osteoarthritis

https://www.webmd.com/osteoarthritis/video/video-oa-exercises

https://www.healthline.com/health/osteoarthritis/arthritis-hand-exercises

https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-osteoarthritis-of-the-knee/

https://cornerstonephysio.com/resources/osteoarthritis-exercise/

6 Exercises for Osteoarthritis

https://www.ncbi.nlm.nih.gov/books/NBK544978/