Exercising with Osteoarthritis in Your Knee

Exercising with osteoarthritis in your knee can be a challenge, but it is important to maintain your physical activity to reduce pain and improve joint mobility. Here are some tips for safely working out with osteoarthritis in your knee:

  1. Focus on low-impact exercises: Low-impact exercises like swimming, cycling, and using an elliptical machine are great options for people with osteoarthritis in the knee. These activities can help improve cardiovascular health, build muscle strength, and increase flexibility without putting too much stress on your joint.
  2. Strengthen your muscles: Strengthening the muscles around your knee can help support and stabilize your joint, reducing the risk of injury. You can do exercises like calf raises, leg presses, and squats to strengthen your quadriceps and hamstrings.
  3. Try water aerobics: Water aerobics can be a great way to exercise with osteoarthritis in your knee. The buoyancy of the water reduces stress on your joint, allowing you to move freely and build strength.
  4. Avoid high-impact activities: High-impact activities like running, jumping, and basketball can put a lot of stress on your knee and increase the risk of injury. It's best to avoid these activities if you have osteoarthritis in your knee.
  5. Stretch regularly: Stretching can help improve flexibility and reduce stiffness in your knee. Gentle stretching exercises like yoga, tai chi, and Pilates can be particularly beneficial for people with osteoarthritis.
  6. Use heat and cold therapy: Applying heat or cold to your knee can help reduce pain and improve joint mobility. You can use a hot water bottle, heating pad, or ice pack to help manage your symptoms.

It's important to talk to your doctor or physical therapist before starting any new exercise program, especially if you have osteoarthritis in your knee. They can help you determine the best exercise plan for your needs and help you avoid any activities that could be harmful.

Remember, regular exercise can help improve your overall health and well-being, even with osteoarthritis in your knee. So, try to stay active and incorporate low-impact activities into your daily routine to help manage your symptoms and improve your joint health.

-Donna M., Exercise Physiologist 

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