Best Exercise for Sore Knees

13 March 2006

The vast majority of the millions of arthritis cases affect knees, doctors refer to it as an epidemic of knee OA. The good news is that the best therapies for knee OA discovered so far are losing weight and regular knee exercises. These are inexpensive, have few side effects and can be done by anyone. The bad news is they rely on you and your own self discipline.

Study after study shows the right kind of exercise, for both strength and flexibility (depending on your needs), can ease OA pain and slow disease progression by keeping surrounding muscles strong and joints lined up properly.

Knee movement also squeezes cartilage somewhat like a sponge, helping pump lubricating fluids in and out of the cartilage. And it helps keep weight down.

Easiest Exercises on Knees
Strong muscles mean strong joints, and aching knees can really benefit from exercise to strengthen muscles. But sick knees need special care. Don't start vigorous exercise on your own – ask advice.

To get moving, try walking, cycling, swimming, or Tai chi — an ancient Chinese movement program for improving and maintaining health. Or join a gym and get a personalised program combining cardio and strength work.

Ten Tips to Get You Moving

The doctors' advice:
Start slow and small. Begin with overall non-weight-bearing exercises, especially if you are overweight.

Choose an activity you like and best fits your schedule. If you like having company, join a walking group or exercise class. If you are of an individualist seek out a gym and a personal trainer to develop a program which caters to your needs.

Set some goals. The most important goal for beginners is to be consistent so that exercise becomes a habit.

Strive for balance. To prevent injury, and boredom, exercise regimens should include cardiovascular exercise, endurance, strength training and flexibility.

Don’t be a “weekend warrior.” People who exercise three to five days a week are at less risk for injury that someone who does nothing all week then goes full throttle on the weekend. When you haven't been in a regular exercise program, it's best to start exercising slowly. Start by exercising for 20 minutes, 3 days a week, at 60 percent of your respiratory capacity.

Be good to your knees. By the time you are 50, you've walked them 75,000 miles or more. Sick knees deserve extra care with massage, heating pads, hot baths or cold packs — and rest. Taking the load off — even elevating your knees — can ease pain. Listen to your body. Pain, swelling and stiffness can be signals it’s time to modify an exercise routine.

Warm up and stretch first. Muscles are not as flexible as they used to be.

Invest in good equipment. Select the proper shoes for your sport, use them only for that sport, and replace them when they lose support or the treads show wear.

Use the 10 percent rule. Increase activity levels in increments of no more than 10 percent per week, whether you’re calculating miles walked or pounds lifted.

Add new exercises with care. Devoted exercisers and sedentary beginners alike can get injured if they take on too many activities at once.

Double the Benefits - Reward Yourself

Finally – reward yourself when you have reached mini goals like getting to the gym three times a week, or walking for 20 minutes five times a week.

Build exercise into your recreation – don’t just regard it as something that is “good for you”. Build “weekenders” where you can relax and exercise into your regular routine. Set aside a weekend every quarter to go walking in a national park or at the seaside. Pamper yourself with a retreat that includes cycling trails and a hot sauna for afterwards.

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