Knee pain can be a frustrating, debilitating problem for many individuals, and it can make simple, everyday activities seem nearly impossible. If you’re one of the many people suffering from knee pain, you might be tempted to avoid movement and exercise altogether to reduce any further discomfort. However, recent research shows that staying sedentary can actually worsen conditions like Osteoarthritis (OA) and make your mobility more limited over time. The good news is that there are several simple steps you can take to reduce your arthritis pain and increase your mobility effectively. Let’s take a look at these four key strategies.
1. Try isometric strength exercises
One of the first things you should try is incorporating isometric strength exercises into your daily routine. These are small, focused contract-release movements that you can do anywhere, regardless of your experience with exercise. They are especially helpful for those who need a low-impact, accessible way to start exercising.
Isometric strength exercises target the small, often overlooked muscles — the global stabilizers — that play a crucial role in joint stability. While these exercises might seem too easy or insignificant to make a difference, they can actually have a significant positive impact on your joint health and overall mobility.
2. Take advantage of water exercise
Water exercises offer an excellent way to work out while minimizing the stress on your joints, as they counteract the effects of gravity. Swimming, water walking, and resistance exercises can be done in a pool to help alleviate pain and increase your range of motion.
Even if you’re not a strong swimmer, you can still effectively exercise in water by walking in water at a depth between your navel and nipples or using a flotation device to help with balance.
3. Exercise unevenly
For those with OA, one side of the body is often stronger than the other, leading to compensations in movement and posture. Instead of doing an equal number of repetitions on both sides, consider focusing more on the weaker side to promote better balance and overall strength.
This doesn’t mean that you should neglect the stronger side of your body, but giving the weaker side a little extra attention can help to even out any imbalances and reduce the strain on your joints.
4. Spread the love to other joints
While it might seem intuitive to focus solely on the painful joint, it’s essential to consider all of your joints when exercising — especially those above and below the painful area. For example, if you’re dealing with knee pain, make sure to strengthen the muscles around your hips, ankles, and feet as well.
All of our muscles and joints work together to move our bodies. By strengthening the surrounding areas, you can help alleviate some of the stress on the painful joint and promote better overall alignment.
For instance, if your hip muscles are stronger, they will be able to take on more of the work, reducing the strain on your knee. The same goes for your ankles and feet: maintaining mobility and strength in these areas can help keep your knees from being compromised during movement.
To incorporate this approach into your daily routine, try performing simple ankle mobility exercises, such as tracing the alphabet with your big toe. Though it may seem like a small movement, the potential positive effects on your joint health and overall mobility are significant.
Remember, the key to reducing arthritis pain and increasing mobility is to stay active, even when it seems tempting to avoid movements that might cause discomfort. By incorporating gentle, targeted exercises into your daily routine, you’ll be taking important steps to improve your joint health and maintain your overall well-being. Don’t let arthritis hold you back; find the right exercise plan to suit your needs and start feeling better today.
