The best exercises for joint pain and knee problems

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Knee pain and still exercise - is that possible?

“Knee pain” or “joint pain” are very general terms. Pain in the knee - and in the joints in general - can have very different causes:

• joint inflammation
• Previous injuries
• Monotonous, repetitive, or strenuous movements during sport or at work
• Bad posture
• lack of exercise

In case of knee pain, avoiding uncomfortable movements does not help — not in the long term, anyway. Lack of exercise weakens muscles, worsens posture and ultimately leads to a number of other problems.

More specifically, our joint cartilage depends on movement to stay healthy. It works like this: Cartilage contains a special synovial fluid. You can think of cartilage as a sponge soaked in water. When the joint is moved, this fluid comes out of the cartilage and delivers nutrients to the joint while also serving as a lubricant.

Does exercise help with knee pain?

Exercise strengthens muscles. Strong muscles in turn support and stabilize the joints, which reduces pain. In addition, endorphins are released during exercise, which function like natural and endogenous painkillers. Exercise is the most effective non-drug therapy to reduce pain and promote movement in cases of joint inflammation.

Which exercises are most effective for knee pain?

Anyone suffering from knee problems should avoid running and plyometric exercises (such as jumping), as this type of training places a heavy load on the knee.

There are three different types of exercises that help with knee problems and knee pain:

Exercises that rely on a wide range of motion (also known as flexibility exercises); endurance or aerobic exercises; and strength exercises. All of these disciplines include many effective exercises that improve the mobility and functionality of your joints and sometimes even act like pain management.

Range of motion: In this case, range of motion means the ability to move your joints in such a way that you enjoy full freedom of movement. Exercises aimed at this rely on stretching and movements that use the entire span of the joints. Performing these exercises regularly — preferably daily — helps to maintain and, in the best case, even improve the mobility of your joints.

Aerobics/endurance: Regular aerobic exercise improves cardiovascular fitness, reduces fatigue, helps control weight, improves mood and can improve sleep.

Strengthening exercises: Weight training helps build muscle and keep muscle mass constant. Strong and well-trained muscles support and protect the joints and are therefore essential for healthy knees.

What role does weight play?

Being overweight is an additional stress factor for your joints, especially your hips and knees. Losing a few kilos and thereby lightening the affected joints not only alleviates joint pain, but also improves overall well-being.

You should warm up for 10 minutes before each workout. This stimulates your circulation and optimally prepares muscles and joints for the following exercises. Warming up is the most important part of all training, as it prevents injuries. Many people who are prone to joint problems also find it pleasant to cool their joints after training to prevent swelling and pain.

If you feel pain during the exercises, stop them immediately and talk to a doctor, physical therapist, or qualified trainer before continuing.
Anyone suffering from chronic pain should develop a detailed training plan together with a healthcare provider or specialist. Exercise can alleviate joint problems, but it must be done properly.

sources:

American Geriatrics Society Panel on Exercise and Osteoarthritis Exercise Prescription for Older Adults with Osteoarthritis Pain: Consensus Practice Recommendations.J At Geriatr Soc. 2001; 49:808 —823 American College of Rheumatology 2012
Hochberg MC et al. Recommendations for the Use of Nonpharmacologic and Pharmacologic Therapies in Osteoarthritis of the Hand, Hip, and Knee. 2012, American College of Rheumatology
Rahnama n et al. Effects of Strengthening and Aerobic Exercises on Pain Severity and Function in Patients with Knee Rheumatoid Arthritis. Int J Prev Med. 2012 Jul; 3 (7): 493—498.
Iversen M et al. Managing Hip and Knee Osteoarthritis with Exercise: What is the Best Prescription? Ther Adv Musculoskeleton Dis. 2010 Oct; 2 (5): 279—290.

Posted on fitness