Regular exercise can help relieve the pain and stiffness of osteoarthritis, but sore knees can slow people down, whether or not they have been diagnosed with the disease. A study outlined the success of a program that taught exercise awareness and proper exercise techniques to adults with chronic knee pain.
British researchers recruited more than 700 men and women over age 45 who reported knee pain. Part of the group received in-home exercise instruction on how to use elastic exercise bands to exercise both legs; they were encouraged to work out for 20 to 30 minutes a day. The rest of the group received either a monthly telephone call (to provide advice on how to manage osteoarthritis), or a mineral supplement and no personal contact. Measurements of knee pain, stiffness, and physical function were assessed at 6-month intervals during the 24-month study.
Only about one-half of the exercisers stuck with the program to the end, but those who did exercise faithfully showed marked improvement. Exercisers had significantly reduced knee pain, less stiffness, and better physical function when compared with those who did not exercise. In addition, measurements of muscle strength were greater in the exercisers than in non-exercisers. (This is an important point because strong quadriceps - the muscles that support the knee - can help slow the progression of arthritis-related knee damage.)
When it comes to knee-strengthening exercises, health professionals advise adults to start early. Knee pain from osteoarthritis can be apparent long before the arthritis-related cartilage damage is apparent on an X-ray. And consistency appears to be especially important - those who reported the greatest reduction in pain were those who clocked the most exercise time over the 2-year time period.
Check with your healthcare provider before starting an exercise program, especially if you have been inactive for some time.
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