Exercises For Managing Osteoarthritis
Medicines alone cannot cure OA. It has to be punctuated with good lifestyle changes in order to tackle OA. Although it may seem hard to believe, exercising the joints can help relieve some of the pain and joint stiffness. There are good exercises which help mobilize joints and also help in burning extra calories, reducing weight. It is also good to exercise because fear of pain on movement can cause the patient to lead a sedentary lifestyle, risking weight gain and worsening of OA.
It is better to consult an orthopedic doctor on what exercises to choose based on the clinical picture in every patient. Education about proper mobility and the extent of it in order not to hurt the joints is also very important.
Advantages of exercise
- helps in weight loss
- increases muscle strength, which decreases the load on diseased joints
- increases flexibility of the joints
- helps in increasing stability
- keeps cardiac disease risk minimal
Simple exercises that can help with regard to OA are:
Walking
Yes, it is as simple as that. Don’t use OA as an excuse to let your muscles sit idle. Brisk walking about 150 minutes a week is an average exercise that can help keep the joints mobile without causing any harm. This time span can be divided according to the stamina of the patient. a 10 minute session at different hours in a day or a 30-minute walk daily work just as fine. This aerobic exercise boosts blood flow around the knee and hip joint and helps reduce inflammation. Mowing the lawn, watering the plants, walking to a nearby store are simple ways in which to incorporate your exercise.
Cycling
Cycling is another aerobic exercise to help with knee and hip OA. It helps in building muscles around the knees by causing active participation of quadriceps and hamstrings. Cycling a stationary cycle or taking a cycle to the street both work fine. It is important to know when to give it a rest. If the pain starts increasing by a score of 2, it’s better to rest for a day or two. Research (7) shows better disease control in OA patients who cycle as a routine exercise.
Swimming
Swimming is another healthy exercise which can improve symptoms in knee or hip OA. Water provides buoyancy, the motion of the joint in which causes de-stressing of the muscles, and loosening of the stiff joint tissues. If you are not a swimmer, walking in knee-length high water can help by providing just enough resistance for the knee joint to keep healthy. It improves the functionality of the muscles and even improves recovery time after surgeries.
Strength building exercises for different muscles
For hand OA, moving the joints in a range of motions like making a fist, opening and closing the fingers one by one, and bending the hand at the wrist joint. Another simple maneuver is to lift the fingers after placing the palm firmly on a surface. Rolling a ball on a surface or practicing the grip are other ways to mobilize the joints in the hand.