When you have osteoarthritis, maybe you just want to lie down and do nothing because your joints are pain and stiff. However, being active can help relieve pain and improve your movement. The best choice is doing a little exercise often.

Flexibility exercises

Osteoarthritis occurs when the cartilage that covers the ends of the bones lose. Osteoarthritis cannot be cured but there are several things you can do to relieve the symptoms and slow the progression, including exercises.

First, let’s begin with flexibility exercises. These exercises help you restore flexibility, the range of motion, joints mobility, decrease stiffness in the affected areas, and prevent muscle spasms in surrounding areas.

In these exercises, you will gently stretch, strengthen your muscles. You will feel comfortable during exercises, but pain should not be felt. Flexibility exercises should be done when your joints are less pain and stiff. You can warm up with a 5-minute walk or take a warm bath before performing exercises.

Strengthening exercises

When you have osteoarthritis, you may not want to do exercises. This can lead to weakened muscles. In addition, your muscle mass loses as you age. Thus, strengthening exercises are essential to help your muscles become stronger. Strong muscles can support the joints better.

If you have osteoarthritis of the knee and hip, both sides of your body may be affected. Thus, exercises can be done with both legs.

Your therapist will design a suitable exercise program for you, depending on your intensity of pain and your overall health. Start gently and build up over time. Do not try to do too much exercises. If you feel too much pain after exercises, you may have pushed yourself too hard. But you should do these exercises at least twice a week.

Low-impact conditioning

Low-impact exercises can improve your overall health, promote the circulation, help you control weight, and build up soft tissues. Bicycling, briskly walking, swimming, and rowing are good ideas. When you swim, your joints have to bear less stress, and your muscles can be strengthened. Tai chi can also be considered. It is also good for your joints. You can also feel less stressed during the day and you can get better sleeping at night. A, so think about yoga. It has several health benefits.

Avoid certain sports that put too much pressure on your joints such as football, volleyball, tennis, basketball, and running. You should do low-impact exercises about 3 to 4 times per week, 30 minutes for each session.

Physiotherapy exercises are good for your osteoarthritis. However, too much physical activity can increase your pain and too little can make your affected joints become stiffer. Ask your doctor about exercises and what is the best for you.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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