Exercise for Hip and Knee Arthritis

Arthritis affects many millions of individuals across the U.S. and around the globe. Although some cases may not be severe, its symptoms, such as swelling, pain, and stiffness, can make you feel uncomfortable. It may also disrupt your daily routine.

In order to counter these adverse effects of arthritis, it is vital for you to move your hip and knee joints regularly. Exercise facilitates the flow of blood, oxygen, and nutrients throughout the body, so this is especially helpful in addressing arthritis naturally.

What Exercises Can Help with My Arthritis?

Keeping in mind that exercising the joints can actually help, here is a guide of exercises you can use to address your hip and knee arthritis:

Aerobic Exercises

Aerobic exercise aims to strengthen your lungs and your heart. It also burns calories, which helps in weight loss, which is a key way to address arthritis pain in the hips and knees. If you lose some weight, it will most likely lessen the stress on your knee and hip joints.

The following are some low-impact aerobic activities that are helpful if you have arthritis:

• Aerobic dancing
• Swimming
• Stationary cycling
• Walking
• Elliptical training

Stretching Exercises

Leg stretches help to strengthen the quadriceps (front upper-leg muscles) and loosen the stress on the knee area as well as the hip area. It is effective when done correctly, but it may result in more arthritis pain if executed incorrectly. You may ask your physical therapist to help you with proper form.

Here is a favorite stretching exercise for the legs and hips:

1. Sit on the floor (or on a mat) with both of your legs stretched out in front of you. Maintain your balance by keeping your hands at your hips’ side and keeping your back straight.
2. Gradually bend one knee upward until the leg muscle feels extended and stretched. Keep in mind that this should not be painful.
3. Once it feels fully stretched, remain in the position for five seconds.
4. Slowly straighten out the same leg as far in front of you as possible, keeping your heel off of the floor.
5. Once it is fully stretched out, hold the leg in position for five seconds.
6. Let the leg relax on the floor, then repeat the motion until your leg begins to feel tired.
7. Switch to the other leg and do the same repetitions.
8. Try to aim for 10 repetitions per leg per session.

Balancing Exercises

Performing balance exercises at least three times a week can lower your chances of falling. It will also give you a sense of security while living with your arthritis.

You may try the following exercises to help improve your balance:

• Walking backward slowly
• Standing on one foot
• Tai chi

Orthopedic Care for Arthritis in Palm Beach County

Although these exercises can help you with pain, it may not be enough. You will still need the help and guidance of medical professionals.

Here at Personalized Orthopedics of the Palm Beaches, we offer high-quality surgical and nonsurgical treatment for musculoskeletal conditions, including arthritis and sports injuries. Our team comprises fellowship-trained and board-certified orthopedic surgeons, interventional spine specialists, and physical therapists.

You may reach us by calling our office or by requesting an appointment via our online form. We look forward to helping you get back to the active lifestyle you enjoy.