Current estimates indicate that as many as 54 million adults and 300,000 children are living with the painful symptoms of arthritis, and of those, 14 million are experiencing it as searing knee pain and inflammation. Osteoarthritis is the most common cause of disability in adults today but maintaining independence and mobility and doing the strengthening exercises required for improvement can be difficult when it hurts to move. Why is exercise important for knee pain relief, and how can you make it more comfortable?
Why Exercise for Arthritis Pain?
When we experience osteoarthritis knee pain, it can be difficult to move around without discomfort, and our inclination might be toward a lot of rest and recuperation. However, too much inactivity can actually lead to longer recovery times and even increased pain. Regular, gentle movement could help you get on the path toward improvement. According to the Arthritis Foundation, physical activity can reduce pain and improve physical function by as much as 40%, and this is achieved by strengthening the muscles around the joint. Exercise increases the blood flow to the area for better healing and increases natural lubrication in the joint through movement.
Why Pool Exercises Help
In many cases, knee pain is worsened by extra weight in a patient. While it would be ideal to trim up to reduce the load of the weight on the joints, cardio exercises like walking or dancing can be high impact and stressful on already sensitive knees, and can actually increase pain and inflammation. Working out in a pool creates a sense of buoyancy for less impact and a natural resistance that allows patients to raise their heart rates and improve their mobility, strength, and flexibility without the weight-bearing pressure that can make arthritis symptoms worse.
Therefore, what kinds of exercises are effective in the water?
Water Aerobics
Swimming laps at the local pool is a fantastic, full-body exercise, but it does require a lot of endurance and it’s always recommended to start an exercise program slowly. You might instead consider taking a group water aerobics class, which can get you moving in more shallow areas of the pool where it’s possible to stand up to take a break. Many gyms are now incorporating a variety of aquatic versions of your favorite yoga, Pilates, tai chi or dance classes.
Walking in Water
Since water provides the body with 12 times more resistance than air, walking briskly around the shallow end of the pool can provide you with awesome cardio and strength building benefits. Walking in water should be done mindfully, the same as you’d walk outside, heel to toe. You might also consider adding some light hand weights for some upper body engagement, or a floatation belt if you’ll be walking through deeper areas of the pool.
Arthritis-Specific Classes
Some organizations like the Arthritis Foundation offer aqua classes specific to patients suffering from OA knee pain, presented by certified trainers that follow a special sequence or protocol specially designed for those with sore joints.
Has Arthritis Knee Pain Slowed your Active Lifestyle?
At ViscoGen, our goal was to develop the most effective treatments available to substantially reduce knee and joint pain without surgery. Over years of commitment and research by our entire medical team, we’re able to provide our patients with personalized access to a comprehensive treatment system that produces results. If the experience of knee pain has changed your active lifestyle, we can help you reclaim it. Contact us today to arrange a consultation visit to learn more about which options will be right for you.
