Exercises and Joint Protection

Why Exercise?

• Helps lessen symptoms of osteoarthritis
• Slows down or maintain deterioration of condition
• Encourages self-management

Direct Benefits of Exercise

• Muscles act as shock absorbers and help to stabilise the joint
• Strengthening muscles around the joint will help protect it and prevent further strain
• Stretching tight muscles across the joint will improve mobility
• Reduces pain
• Improves ability to do daily tasks
• Improves joint nutrition and lubrication
   

Indirect Benefits of Exercise

• Improves heart and lung function
• Improves sense of well-being
• Helps to control body weight 

Types of Exercises

• Range of motion exercises
• Stretching exercises
• Resisted or strengthening exercises
• Endurance or aerobic exercises

Exercise Guidelines

• Start at a comfortable level, 5 - 10 repetitions, 2-3 times a day
• Progress your exercise gradually, exercise until you start to feel tired
• Reduce your exercises by half if you experienced exercise-induced pain for more than 2 hours after exercise
• Stop the exercises completely if they continue to increase your pain
• Do not exercise a painful, inflamed joint but joint motion should be maintained
• To train endurance, aerobic exercises should be carried out 20-30 minutes, 3 to 4 times a week

Muscles to Stretch and Strengthen

• Buttock muscles (Gluteus maximus and medius)
• Thigh muscles (Quadriceps and hamstrings)
• Calf muscles (Gastrocnemius and soleus)

Other Leisure Activities

• Swimming
• Cycling
• Walking
• Tai Chi
• Low impact aerobics

Joint Protection

• Minimise stress to the joint
• Do appropriate exercises regularly
• Reduce body weight
• Avoid carrying load that is more than 10% of body weight.

Activity Modification

• Avoid stair climbing, fast walking, running and prolonged standing
• Take frequent rest between activities
• Alternate weightbearing and non-weightbearing activities throughout the day
• Learn to recognise and avoid physical demands that may increase symptoms

Use of Walking Aids

• Walking stick, quad stick and walking frame
• Reduce joint compression forces
• Slow down joint damage
• Decrease risk of falling
• Used on the opposite side to the painful knee/hip

Use of Support / Brace

• Select shock-absorbing shoes and insoles
• Use knee support during prolonged activities to control instability

Other Helpful Tips

• Heat can relieve pain, relax muscles and improve circulation
• Ice can help to reduce increased pain, swelling and inflammation
• Do not use heat if the joint is already hot and swollen. Use ice instead

Conclusion

• Exercise and joint protection are two major components in the treatment of osteoarthritis
• Appropriate exercises can be performed regularly without increasing the symptoms of osteoarthritis