Walking is an excellent form of exercise. It’s low-impact, and because it’s a weight-bearing exercise, it helps strengthen muscles and build bone. Wear good, sturdy shoes. Start out slow, and gradually increase your pace and distance for best results.
Water exercises or walking in the shallow end of a pool are also great for muscle strength and knee flexibility. Because the body is buoyant in water, it lessens the impact to near zero as it makes you work a little harder to move.
Look for water exercise classes through your local Arthritis Foundation, community recreation center, or gym.
Before and after exercise
If you can, put a moist-heat pack on your arthritic knee for 20 minutes before you start exercising. Heat is soothing and it also brings the blood to the surface, decreases stiffness, and sometimes relieves pain.
If you take pain medications, try taking them about 45 minutes before you exercise for increased pain control during your workout.
After exercising, put an ice pack on the sore knee for 10 to 15 minutes. This will help to bring down any swelling caused by exercise. It will also help to soothe and relieve pain.
What if it hurts?
Mild discomfort during exercise is normal. So is being a little bit sore the day after exercise. But if you experience severe pain, swelling, or stiffness, stop exercising the affected joint and see your doctor.
According to the Centers for Disease Control and Prevention, people with knee arthritis should do moderate exercise for at least 30 minutes per day, five days per week. You can even break it down into three 10-minute sessions each day, which works just as well.
You should experience better mobility and less pain within four to six weeks.
Precision Pain Care and Rehabilitation has two convenient locations in the Richmond Hill – Queens and New Hyde Park – Long Island. Call the Richmond Hill office at (718) 215-1888, or (516) 419-4480 for Long Island office, to arrange an appointment with our Interventional Pain Management Specialist, Dr. Jeffrey Chacko.
