Research shows aerobic exercise can help ease pain and stiffness from arthritis. Walking may also help reduce your risk of disability, according a study published in the American Journal of Preventative Medicine.
Walk about 6,000 steps a day to help reduce your knee pain. Wear shoes that have ¾-inch heels or less to lower the pressure on your knees. Lose weight so that you can walk with less pain. Use walking poles to help with stability and reduce joint fatigue.
“Low-impact exercises, like walking, cycling or using an elliptical machine are smart choices,” says Dr. Zikria. “If you run, play basketball or do other high-impact activities, avoid hard surfaces and don't do it every day.” Multiple studies show that mild to moderate exercise is beneficial for people with arthritis.
But don't worry, you can slowly build up to that amount and you don't have to walk for 30 to 60 minutes all at once. Breaking it up into three to six 10-minute walks counts, too. Walking is one of the most important things you can do if you have arthritis. It helps you lose weight or maintain the proper weight.
Walking is recommended for people with arthritis as it's low impact, helps to keep the joints flexible, helps bone health and reduces the risk of osteoporosis. If you do experience pain or you're very stiff afterwards try doing a bit less, factor in more rest and check in with your GP, if you need to.
Get Physical
Physical activity is the best available treatment for OA. It's also one of the best ways to keep joints healthy in the first place.
The most common triggers of an OA flare are overdoing an activity or trauma to the joint. Other triggers can include bone spurs, stress, repetitive motions, cold weather, a change in barometric pressure, an infection or weight gain.
High-Intensity Exercises – For those with knee osteoarthritis, high-intensity exercises such as sports and deep lunges can exacerbate the condition.
While rest is important, if you are living a sedentary lifestyle, meaning you are sitting and resting more than you are being active, you may be seriously affecting the health of your joints and increase your arthritis symptoms.
Dos and Don'ts
Do some high-intensity exercises that might harm the joints. Maintain healthy body weight and body mass index. Stop taking medications. Wear comfortable shoes.
Glucosamine, chondroitin, omega-3, and green tea are just a few of them. Glucosamine has been touted as an anti-inflammatory that helps keep the cartilage in joints healthy. Studies have shown some benefit for joint pain, but they are not conclusive. Natural glucosamine levels drop as people age.
Don't push yourself too hard — that can overwork muscles and make joint pain worse. Consider these tips: Keep the impact low. Low-impact exercises help keep joint stress low while you move.
Doctors do not fully understand why arthritis pain often worsens at night, but possible causes involve changes in the levels of hormones and cytokines, which are cell-signaling proteins, in the body. Daytime arthritis medication, which some people take during the morning, may also wear off by the evening.
Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis. It's low-impact, so you get a good workout with pounding on joints, and it strengthens muscles that help support the knees, ankles and feet.
This study showed that cold, damp conditions lead to elevated pain levels in people with arthritis, while dry, hot conditions tend to cause less discomfort.
Some foods are known to worsen the symptoms of OA over time. People with OA are likely to have high blood cholesterol, and eating foods high in cholesterol can progress the condition quickly.
If you are experiencing an arthritis flare-up, it can be helpful to take a break for a day or two while you focus on reducing pain and inflammation. In the meantime, focus on rest, ice or heat therapy, and anti-inflammatory pain medications. But after you're feeling better, you should get up and get moving again.
Osteoarthritic joints have low levels of aggrecan, proteoglycan, type-II collagen, and runt-related transcription factor 1(RUNX1).
Proper oseteoarthritis treatment includes exercise
There's no cure for osteoarthritis, but there is a lot you can do to slow its progression, reduce pain, and maintain or improve function. Losing weight can be particularly helpful if you're overweight or obese.
Cause of Osteoarthritis
Certain factors may make it more likely for you to develop the disease, including: Aging. Being overweight or obese. History of injury or surgery to a joint.
Joint injury or overuse—Injury or overuse, such as knee bending and repetitive stress on a joint, can damage a joint and increase the risk of OA in that joint. Age—The risk of developing OA increases with age. Gender—Women are more likely to develop OA than men, especially after age 50.
Anyone can get osteoarthritis, but it is more common as people age. Women are more likely than men to have osteoarthritis, especially after age 50. Other factors that may make it more likely to develop osteoarthritis include: Overweight or obesity.