What exercises are bad for arthritic knees?

The most common type of arthritis is osteoarthritis, which affects thousands of people worldwide. It happens when the protective cartilage in the bones, which serves as a cushion to the ends of bones, wears down over a period. Osteoarthritis can affect any joint of our body, but mostly, this is found in joints like hands, knees, hips, and spine. Osteoarthritis symptoms can be managed, but joint injury cannot be reversed. However, the damage to joints cannot be reversed. A healthy body with proper weight balancing can be a solution to getting less risk from knee joint pain and improving knee functioning.

Symptoms of knee osteoarthritis develop gradually but are later affected. These symptoms are pain, stiffness, swelling, loss of flexibility, bone spurs, grating sensations, and tenderness. With some medications, therapy, and surgical operations, it can be cured, but being naturally fit is best for reducing knee pain.
Read more about What is arthritis?

Why exercise is vital in your daily life:

A healthy body is the key to avoiding diseases in our daily lives. A proper diet with daily exercise maintains our body's hydration and immune system. Exercise is the basic need of every being to make sure their body is healthy and fit.

Some of the reasons to choose exercise as a part of our daily work are listed as:
• It controls weight gain or body weight loss.
• It boosts up the energy in the body.
• It promotes a better sleeping cycle.
• It reduces the risk of heart disease and cancer.
• It helps maintain sugar and insulin levels in the body.
• It helps in better functioning of joints.
• It also improves sexual health.
• Arthritis can be cured by daily exercise.
• It also helps in the recovery of injuries in the body.
• It helps in maintaining blood pressure.

Exercise not only gives physical support but also helps improve emotional parameters like depression, stress, and mood swings. It also increases self-confidence in a person's life, which makes a better lifestyle.

How to avoid performing the wrong exercise:

Exercise is essential for arthritis-suffering patients. It makes the joints move better, reduces pain, and makes life pain-free. By trying activities like walking, swimming, or gentle yoga, a person can maintain the functioning of joints. These activities are suitable because they do not push the joints too hard.

Some terrible exercises should be avoided in knee joint injury or arthritis because of their wrong effect on the body. Some of the lousy exercises are to prevent listed as:
1. High-impact activities like running, jumping, etc.
2. Prolonged kneeling or bending should be avoided.
3. Heavy weightlifting without guidance.
4. Squash creates more stress in joints.
5. Exercise involves twisting, and more strain is produced in the joints.
Still, many stretches and exercises make our muscles more robust, which also helps a lot. Exercise should be done as per the doctor's advice in case of a patient suffering from knee arthritis, which can help the patient stay safe and feel better than before. Steps to follow for keeping knees healthy are listed as:

1. Warm-Up:

I am starting with a considerable warm-up to increase the blood flow rate and prepare muscles and joints to function more. Add activities like marching in place, light jogging, or cycling slowly for 5-10 minutes in this warm-up.

2. Strength Exercises:

Focus on exercises that strengthen the muscles around knee joints, like leg extensions and wall slides, and maintain your body in that position for at least 10-15 minutes. Repeat this 8-10 times, which will increase to feel more muscular and more comfortable.

3. Flexibility Stretches:

Stretching helps maintain joint flexibility and reduce stiffness in joints. For stretches like Quadriceps stretch and hamstring stretch, you should try holding for 15-30 seconds, then switch legs. Gently pulling the legs while using support will increase flexibility in the body.

4. Low-Impact Aerobic Exercise:

Engage in brisk walking, swimming, or using a machine to improve cardiovascular fitness without putting stress on the knees. Aim for at least 30 minutes most days of the week.

5. Cool Down:

Finish a workout with a cool-down session to gradually lower the heart rate and stretch the muscles. This can include gentle walking or static stretches held for 10-15 seconds each. Being hydrated during a workout is necessary for maintaining a hydration level because it affects the energy present in the body.

When should you avoid exercise if you have arthritis in your knees?

When a person has arthritis in the knees, choosing exercises carefully to avoid worsening pain is essential. Some simple recommendations on when to skip exercise in arthritis are:

1. When it hurts a lot: If knees hurt badly, especially if it feels swollen or tender, it is best to rest until it feels better.
2. If it causes sharp pain: Stop exercising if it makes knee pain sharper or more intense than before. Take a break and let your knees recover.
3. After exercise swelling: If knees swell up after exercising, avoid activities that strain them until the swelling goes away.
4. When knees feel shaky: Avoid exercises that make knees feel unsteady or wobbly. Choose gentler activities that feel more stable.
5. Right after surgery or injury: Wait until the doctor says it is safe to start exercising again after knee surgery or an injury. They will guide you on what exercises are okay.
6. Avoid high-impact moves: Running or jumping can stress knees. Pick exercises that are easier on knee joints, like walking or swimming.
7. Rest if feeling tired: Take a break from exercising if you feel exhausted. Resting helps the body recover and prevents overdoing it.

Conclusion

Knowing which exercises are safe is very important for managing knee osteoarthritis. Dr. Sachin, the most renowned Joint replacement surgeon in Jaipur, says exercise is crucial for joint health. Swimming, cycling, and gentle yoga are suitable because they strengthen muscles without hurting your knees.
Dr. Sachin can provide recommendations based on specific conditions, which help you navigate the best exercise regimen to keep your knees healthy and functional. Incorporating low-impact exercises, maintaining proper technique, and being mindful of symptoms are critical strategies in effectively managing knee osteoarthritis through exercise.