Osteoarthritis of the Knee - What Exercises Are Right For Me?

Quadriceps strengthening exercises can increase mobility, decrease pain, and make recovering from surgery quicker.

No one set of exercises is suitable for everybody. The difficulty is in finding exercises that can fatigue the muscles without increasing pain. Try the examples listed below, but if you can't find any that don't increase your pain, see a physical therapist.

Cycling

This is a great exercise if your knees are up to it. Even if initially you are unable to cycle, it is worth trying again after you have had some success with other exercises as it is a good one to build up to. There are a few things you can do to make cycling less aggressive to your knees. Firstly, have the seat higher than usual. As high as it will go with you still being able to comfortably reach the pedals. This prevents your knees from having to flex to higher ranges which is often painful.Secondly, begin with little or no resistance and for brief periods of time. You can gradually increase both time and resistance as you knees get used to it.

Squats

This should never include deep squats as they are too aggressive. I usually recommend extremely shallow squats as for most people staying closer to full extension is less painful. One way of keeping them shallow is to look down at your kneecap then bend you knee until you kneecap lines up with your big toe. That is deep enough. If this exercise is too easy, do it on one leg only. Repeat until your thigh muscle starts to quiver.

In the Pool

Some stubborn knees are easily aggravated by weight-bearing exercise so a trip to the pool can be very beneficial. Cycle movements, Squats, and knee extensions sitting on a step are all good ways of working the quads in an environment that decreases the load on the joints.

Remember that osteoarthritis is 'wear and tear' of the joints. If you are looking for a miracle cure you will be disappointed. Anyone claiming to cure arthritis with a tablet, herb or gel is preying on those in chronic pain. What you need is the information to make the correct decisions. Some decisions stay with you for life!

Mitch Barry is a Physical Therapist with over 10 years experience helping people deal with osteoarthritis.

For more information on arthritis of the knee and the options available, please visit http://www.thearthriticknee.info

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Useful Tips

Useful Tips That Contribute To Supporting And Maintaining Healthy Joints:

Follow a healthy diet;

Maintain a healthy weight for your body frame;

Consistently take a bone and joint supplement in accordance with product directions for use;

Start and end your day with some simple muscle stretches;

When exercising always reserve time for "warm-up" and "cool-down" periods that include muscle stretching;

Vary your exercise routine in order to reduce repetitive strain on any one particular joint;

Vary your sleeping position; and

Maintain good posture, particularly when working at a desk or computer.

Identifying The Common Causes Of Back Pain?

An aching back is a problem suffered by more than 50% of American adults. According to the American Chiropractic Association, it is estimated that over 80% of Americans will suffer from back pain at some time in their life. Becoming familiar with the causes of back pain and their subsequent treatment protocols can be of great help should you ever find yourself suffering from back pain. While both men and women can develop back problems, there are some causes that primarily affect women. Other groups susceptible to chronic back pain include the elderly, athletes, the overweight and people with a genetic disposition to back problems.

Typical Causes of Back Pain

The primary causes of back pain are related to muscular sprains and strains, spinal disc injuries and diseases which affect the joints, such as arthritis. Acute back pain stems from a short term injury or strain and can be treated with rest and readjustment. Chronic causes of back pain are generally more difficult to identify and treat. While many of the symptoms are similar, identifying the underlying causes is the key to finding effective treatment.

Coccydynia ? Considered fairly rare among the causes of back pain, Coccydynia is a localized pain that stems from the coccyx or tailbone. This condition can manifest as the result of a fall, or from giving birth. Lower back pain caused by Coccydynia is almost always aggravated by sitting. Treatment for severe cases of this condition can include a surgical removal of the coccyx.

Pregnancy-Related Back Pain ? It is commonly known that pregnancy is one of the main causes of back pain in women. The additional weight combined with birth related hormones can result in moderate to severe back pain in pregnant women. The best treatment for pregnancy-related back pain is exercise.

Osteoarthritis ? One of the most well documented, but least understood causes of back pain is degenerative arthritis of the spine. While most frequently seen in elderly patients, Osteoarthritis can affect younger patients as well. Arthritis causes the disintegration of cartilage, the cushioning material that supports spinal vertebrae. While there is no cure for Osteoarthritis, patients can receive treatments for pain management.

Muscle Strain ? Arguably one of the most common causes, muscle strain can be the result of stress, bad posture, repetitive activities or applying too much force to the back muscles. Muscle strain injuries are typically treated with a combination of exercise and rest.

Herniated Disc ? One of the most painful causes of back pain is a herniated disc. When spinal cartilage is pushed up against the sensitive nerves in your back, the result is a herniated or bulging disc. If the affected never is the Sciatic nerve that runs down your spinal column, pain can extend down into your legs and feet. Treatment for back pain stemming from spinal vertebrae issues can include medication, physical therapy, and occasionally, surgery.

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