Exercises for Osteoarthritis Management
Medicines cannot cure OA on their own. To combat OA, this must be accompanied by healthy lifestyle modifications. Although it may seem implausible, joint exercise can help alleviate some joint discomfort and stiffness. There are effective exercises that help mobilize joints and burn excess calories, resulting in weight loss. A patient’s dread of movement-induced pain can lead to a sedentary lifestyle, putting them at risk for weight gain and worsening OA.
On the basis of a patient’s clinical condition, it is preferable to consult an orthopedic physician regarding the selection of exercises. Education regarding appropriate mobility and its extent, so as not to harm the joints, is also crucial.
The benefits of exercising
assists weight reduction
Increases muscle strength, thereby reducing the burden on diseased joints.
Increasing the flexibility of the joints increases their stability.
Reduces cardiovascular disease risk
Simple exercises that can assist with OA include:
The act of walking
Yes, it is that straightforward. Don’t use osteoarthritis as an excuse to let your muscles rest. On average, 150 minutes per week of brisk walking can help maintain joint mobility without causing any damage. This time period can be divided according to the patient’s stamina. A 10-minute session at various times of the day or a 30-minute walk per day are equally effective. This aerobic exercise increases blood flow to the knee and hip and reduces inflammation. Mowing the lawn, watering the plants, and walking to a nearby store are easy methods to incorporate exercise into your daily routine.
The sport of cycling
Cycling is an additional aerobic exercise that is beneficial for knee and hip OA. It aids in the development of the muscles around the knees by activating the quadriceps and hamstrings. Both stationary cycling and cycling on the street are effective. It is essential to know when to take a break. If the discomfort begins to increase by two points, it is best to rest for two days. Research (7) indicates that OA patients who cycle regularly have improved disease control.
The sport of swimming
Swimming is another healthy exercise that can alleviate knee or hip OA symptoms. Water provides buoyancy, and the motion of the joint in water relieves muscle tension and loosens rigid joint tissues. If you are not a swimmer, strolling in knee-deep water can help keep your knee joint healthy by providing just enough resistance. It enhances the functionality of the musculature and even accelerates recuperation after surgical procedures.
Strengthening exercises for various muscles
For hand OA, performing a variety of joint motions, such as creating a fist, opening and closing each finger individually, and bending the hand at the wrist joint. After placing the palm firmly on a surface, a second straightforward action is to lift the fingers. The joints of the hand can also be mobilized by rolling a ball on a surface and by exercising the grip.
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