Exercise and Knee Arthritis

Merrysix
Merrysix Posts: 336 Member
edited November 2024 in Fitness and Exercise
I'm determined to not let my knee arthritis prevent my exercising. In addition to losing weight to lower the impact on my knee what are some of the things you do to keep exercising with arthritis? Here is my list, and I am looking for more suggestions: 1) ice before and after exercise; 2) for boot camp do impact intervals on a rebounder (like jumping jacks, high knee running, etc.); 3) substitute rowing machine and elliptical for running when running causes too much inflammation; 4) build up muscles around the knee to make an all natural knee brace; 5) do movements from the core and lightly; 6) use wide stance for step ups and don't pound........

PS: Don't suggest ibuprofen because taking it too regularly gave me bleeding stomach ulcers so no more ibuprofen; I tried the injections of ground up rooster combs (!) but didn't work (can't believe that is a legitimate medical treatment).

Replies

  • half12345
    half12345 Posts: 51 Member
    I have a knee injury and the most important thing and the most helpful thing I've ever done was get properly fitted for running sneakers. A true running store where they watch you run or walk and then suggest sneakers for your activity plans can make a world of difference. Even if you don't run, they can suggest the best support sneakers for your needs.
  • piperdown44
    piperdown44 Posts: 958 Member
    Haven't had to use ice for a while.
    Anything that increases strength and stability in the hamstrings. That's what my sports medicine MD told me along with several PT's. So, squats, deadlifts, hamstring curls, Bulgarian lunges, Romanian deadlifts. Pretty much anything that hits the hamstrings.
    Got rid of my brace a couple years ago too, haven't looked back.
  • fiddletime
    fiddletime Posts: 1,868 Member
    I've had runners knee my whole life. If my kness get swollen I cut back on the exercise. If they have sharp pain I take a break. I can't hike downhill (uphill is fine) as it feels like daggers are being jammed into my knees. I can't row or bike, but a can jog, do the elliptical and do exercise DVDs.

    My point is that you'll probably have to figure out what works for you and your knees. If your doctor has told you that you have bone on bone contact, then most exercises will make it worse but you might get away with swimming, or not.

    I also won't take an anti inflammatory to reduce pain so that I can exercise. I just try to mix things up and strengthen my body to reduce pain.
  • Merrysix
    Merrysix Posts: 336 Member
    Very helpful. Thanks. I find ice before and after exercise is working better than ibuprofen, and in reading about it, I see a lot of coaches recommend it for competitive athletes before and after practice and games too (like the US women's soccer coach). Also the hamstrings strengthening idea is intriguing. I think I'll try that.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    S-Q-U-A-T-S!!!!!!

    I have full body arthritis (psoriatic arthritis), and I've just started C25K. I'll never flat-out run, but I can jog at a slow pace (this is per doctor's orders).

    I worked all of my joints up to this with conditioning my muscles through incline walking on a treadmill, high knee deep-water jogging, and lots and lots of squats. And walking.

    I'll be joining a gym with a deep water pool and I'll be alternating running sessions with water jogging to keep my joints happy. I'll also keep up with weight training.
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited August 2015
    piperdown44 wrote: »
    Haven't had to use ice for a while.
    Anything that increases strength and stability in the hamstrings. That's what my sports medicine MD told me along with several PT's. So, squats, deadlifts, hamstring curls, Bulgarian lunges, Romanian deadlifts. Pretty much anything that hits the hamstrings.
    Got rid of my brace a couple years ago too, haven't looked back.

    I have also gotten this advice - supine hip extension leg curl is great for that, and as far as squats go, skater squats target the hamstrings pretty well. Was also told glute and hip development was important - bridges & hip thrusts for glutes; clams, donkey kicks, and hip abductions for hips.
    Merrysix wrote: »
    4) build up muscles around the knee to make an all natural knee brace;

    Try "quadriceps setting" (or "quad sets" for google) for this. Takes forever but that kind of isometric contraction really helps develop that area, and isometric contractions have been found to have pain relieving effects, as well.
  • tomatoey
    tomatoey Posts: 5,446 Member
    PeachyCarol wrote: »
    S-Q-U-A-T-S!!!!!!

    I have full body arthritis (psoriatic arthritis), and I've just started C25K. I'll never flat-out run, but I can jog at a slow pace (this is per doctor's orders).

    I worked all of my joints up to this with conditioning my muscles through incline walking on a treadmill, high knee deep-water jogging, and lots and lots of squats. And walking.

    I'll be joining a gym with a deep water pool and I'll be alternating running sessions with water jogging to keep my joints happy. I'll also keep up with weight training.

    I usually think running is a terrible idea for people with any kind of lower body joint problem but this sounds like a smart way to do it, PeachyCarol. Good luck, hope it works out.
This discussion has been closed.

Categories