Simple Tips to Get Moving With Knee Osteoarthritis
Osteoarthritis can be a real pain in the knee. We are seeing more and more clients in their mid 40's to 60's coming to us complaining of knee pain or even on the waiting list for total knee replacements because the cartilage has completely worn down.
They want to stay active, but knee pain limits their ability to walk, hike, bike, play golf or doother activities they enjoy including work.
Often the quadriceps (front of the thigh) are tight and weak compared to the hamstrings (back of the thighs). As well, with our clients we generally find an imbalance between the outer and inner quadriceps. Both of these problems misalign the petella and knee joint which results in wear and tear of the cartilage (joint cushion) in specific areas. Without this cushion the bones push into each other resulting in joint pain, weakness and instability.
Osteoarthritis is a degenerative joint disease that progresses over many years. Since, bones go where muscles pull it is necessary to re balance the strength and length of the muscles surrounding the knee, hip and ankle to get back to being active.
Stretching properly, on a daily basis combined with appropriate strength training exercises will gradually improve your ability to stand and walk for long periods time while reducing the frequency, intensity and duration of knee pain.
Here some basic guidelines:
- Always let pain be your guide. Stop, if you are feeling pain in the joint DURING an exercise.
- Some discomfort is ok. Delayed On Set Muscle Soreness (DOMS) is when you feel an ache in the muscle that lasts about 24-48 hours after you exercise. Any pain in the joint indicates that you probably over-did it.
- Quadriceps to Hamstring Strength = 3:2, people with knee pain it is often reversed. Focus on gradually increasing quadriceps strength, while maintaining hamstring strength.
- Limit the Range of Motion to Pain FREE when doing Leg Extensions, Hamstring Curls and Leg Presses, Lunges and other exercises using your lower-body. The most pressure on the joint is when your leg is straight and bent past 80 degrees.
- Try low-impact cardiovascular activities such as snowshoeing, walking, elliptical, slow-moderate paced walking on gentle hills, swimming or aquatic exercise classes, cross-country skiing.
- Add traction during each stretch. Traction opens the joint space instead of compressing it which wears it down and increases pain even more (think of a grinding coffee).
- Reduce the amount of sugars in your diet to reduce inflammation.
- Follow your Doctor's guidelines: Limitations are those you set yourself; restrictions are those the Doctor, Kinesiologist or Physiotherapist sets for you.
- Follow your Doctor's guidelines when taking taking any prescription/non-prescription anti-inflammatory medication.
- Use crushed ICE wrapped in a wet towel on the knee joint for 10-20 min to reduce inflammation.
Kinesiologists understand that the body is interconnected. What is going on the ankle and hip affect the knee. There are several phases to a knee rehabilitation program. To have your posture and movement patterns assessed contact Lifemoves today.
Labels: active rehabilitation, cross-country skiing, fascial stretch therapy, flexibility, injury management, joint pain, myofascial pain, osteoarthritis, snowshoeing, stretch tips
posted by Alfred Ball at
7:30 PM
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