The old slogan, “Move it or lose it,” applies especially to people with osteoarthritis.
“Just like for anyone else, physical activity is important for overall health,” says Steffany Haaz, PhD, a health behaviorist at the Johns Hopkins Arthritis Center. “But it’s even more important for people with arthritis, because there’s disability associated with the condition, both the disability associated with the disease and the disability that happens when a joint doesn’t get exercised. First, you move less because it’s painful, then you start to lose the ability to move. It can become a vicious cycle.”
Whether you're a seasoned athlete, a weekend warrior, or totally laid-back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between a fulfilling lifestyle and longterm, strained mobility.
Cruising on the track in the heat of a roller derby match, 27-year-old Rachel Piplica was not at all prepared for the realization that her knee could sideline her from competitive skating for months, possibly years.
"Suddenly, I heard a pop and it felt like...
Years ago, arthritis was treated with rest and immobilization. Scientists have since learned that locking up the joints actually makes them worse.
“There’s a huge body of literature demonstrating that keeping the hips and knees moving, and the muscles around the joints strong, contributes greatly to protecting the joints and staving off additional damage caused by arthritis,” says Linda Arslanian, DPT, MS, director of rehabilitation services at the Brigham and Women’s Hospital in Boston.
Of course, it’s not as simple as hopping on the treadmill or hitting the weight room. A healthy 30-year-old might be able to exercise however he pleases, but people with knee and hip osteoarthritis have limitations. Which exercises can you do to make the most of your mobility without increasing pain or risking injury?
“That’s the trick,” says Arslanian. “Some exercises actually can make knee and hip arthritis worse. Those are the ones that create a huge amount of impact loading on the joints -- the ones we call ‘high impact’ activities,” she says.
Any activity where, at any time, you have both feet off the ground at once, however briefly
Fortunately, that leaves a lot of activities that are OK for people with knee and hip osteoarthritis and that can help keep you mobile. There are three key areas you need to focus on: weight-bearing cardiovascular activity, to keep your bones strong and your heart healthy; muscle strengthening activity, to relieve strain on the joints; and flexibility and range of motion, to help prevent falls and keep your joints mobile.