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As a Sports Medicine specialist, I am asked almost every day “what can I do to save my knees.” Well, with a little help from the Academy of Orthopedic Surgeons “Save My Knees” campaign, here are a few interesting facts and points to consider.
5 Times your body weight goes through your knee every step you make!!!
In general, one of the most beneficial things one can do for joint protection is regular exercise. Exercise strengthens the muscles that support the joints, prevents joints from “freezing up,” improves and maintains mobility, helps you lose weight, and promotes endurance. In general, exercise that focuses on improving your range of motion is recommended daily, with strengthening exercises daily or every other day, and endurance exercises about 3 times per week for 20-30 minutes unless you are experiencing severe pain or swelling. If you have osteoarthritis or a previous injury, consult with your orthopaedic surgeon or physical therapist to develop an exercise regimen that is best for you.
Stronger muscles around the knee help to “offload” the knee from seeing as much force
Strengthening exercises can make use of small free weights, exercise machines, isometrics, elastic bands, and resistive water exercises to strengthen your muscles and help take some of the burden off of painful joints and provide the necessary strength to help prevent injury. Correct positioning is critical during strengthening exercises. Done incorrectly, these exercises can cause muscle tears, more pain, and more joint swelling.
Just because you have arthritis doesn’t mean you shouldn’t exercise
There are some key dos and don’ts when it comes to exercise for Osteoarthritis sufferers:
Do:
• Build a program that includes the four important kinds of exercise: Flexibility movements, strengthening exercises, aerobic exercise, and agility or balance exercises.
• Exercise when you are not tired.
• If you have a previous injury or osteoarthritis, exercise when you have the least pain and stiffness and when your medication is having the greatest effect.
• If you have experienced a previous knee injury or have osteoarthritis, use aids like walking sticks, braces, or canes if recommended by your orthopaedic surgeon.
• Expect some minor discomfort.
• Use the two hour rule: You should not have more pain two hours after exercising than you did before exercising. If you do, talk to your doctor or physical therapist about how to modify your exercise plan.
Always include a warm-up and cool-down. Start slowly, and increase your activity gradually. Avoid becoming chilled or overheated when exercising. Use heat, cold, and other strategies to minimize pain if necessary. The first step in any exercise program is talking about it with your physician, even if you don’t have a previous injury or medical condition. If you have osteoarthritis, it is advisable to begin a new exercise program with the supervision of your physical therapist or a qualified athletic trainer.
Here’s what you don’t want to do when exercising:
Don’t:
Do too much, too soon.
Hold your breath when exercising.
Take extra medication before exercising to prevent joint or muscle pain, unless suggested by your physician.
Can you get too much of a good thing?
Yes! If you are experiencing any of the following signs, you may be doing too much exercise and should consult your physician:
Unusual or persistent fatigue,
Increased weakness,
Decreased range of motion,
Increased joint swelling, or
Continued pain (pain that lasts) one hour after exercising.
For more information about your knees and treatment options, visit the website of the AAOS (orthoinfo.org). In addition, the Arthritis Foundation website (arthritis.org) as well as several other arthritis websites may provide you with a good resource for more information about arthritis.
