Knee arthritis is an inflammation of knee joint due to “wear and tear” of the joints. Once the wearing has started, there is no way to reverse any joint damage, which is why it is very important to make every effort to prevent the progression. Lifestyle changes — such as engaging in regular joint-friendly exercise and maintaining a healthy weight, along with listening to your body and taking medication as directed — can all help you manage osteoarthritis knee pain.
The Dos and Don’ts will help you with managing pain and prevent any further damage to your joint
- Being Active and choose low impact exercise: Low impact exercises such as biking, swimming and walking will help to build some strength in your lower body and keep the functioning properly. If in pain, visit a physiotherapist as he will tailor make the exercise workout for you helping you to prevent pain and further damage.
- Incorporate strength and flexibility training: Strengthening exercises will take the load off the joints and prevent inflammation and pain, whereas. stretching exercises will provide mobility to the knee joint and muscles.
- Warm-up and Cool- down: Before starting activity, warm-up your joint making sure to lubricate it and reduce friction, whereas cooldown will make sure to reset and prevent any injuries to joint. Your Physiotherapist and your trainer will focus 20% of your session on this portion.
- Loose weight: Obesity/overweight is directly proportionate to accelerate the arthritis. Thus reduce weight by performing low impact exercises and improve your function.
- Wear comfortable supportive shoes: Foot Matters. Flat, flexible shoes that mimic the foot’s natural mobility can decrease the force placed upon the knee during daily activities.
- Take medication as prescribed: it will assist you to reduce your inflammation and thus pain and help to be more functional and active.
- Engage in Repetitive, High impact activity: exercises like jogging, running and playing tennis can put extra stress on your already damaged knees, leading to pain and prevent you to be active and thus deconditioning. It is a vicious cycle. The KEY when to stop/start is “When it is painful, don’t doo it.” Listen to your body.
- Be Afraid to use Assistive device: Canes and knee braces can play a role in decreasing Knee OA pain and improve function
- Ignore new signs or symptoms: Always visit a doctor if there is an increase in symptoms or worsening.
- Respect the pain as it is always telling you something about your body
- Follow the Do’s and Don’ts to stay fit and active and prevent further knee damage
- Consult a doctor whenever in need
Download EndoRush App for workouts to strengthen your knee and prevent knee pain.
Dr. Mansi Parikh,
Co-Founder EndoRush App.