6 Exercises That’ll Help You Tackle Your Osteoarthritis
We’ve discussed a few of the latest research findings concerning osteoarthritis (OA) in the past, but today we’re going to look at a few ways that people can take a more holistic approach to treating their OA symptoms. People over the age of 45 should know that these tips have helped others avoid the excess pain and permanent complications linked to this degenerative condition.
There are at least 27 million adults between the ages of 45 and 65 that are living with varying degrees of osteoarthritis here in the U.S. The prevalence is even more staggering for people older than 65. With a steadily growing senior population, addressing the issue that is osteoarthritis represents a serious challenge.
(This is why osteoarthritis has become the primary focus for an ever growing number of clinical research studies around the country.)
The American culture has embraced athletics and regular exercise which is great, but this means that more people should know what steps to take in order to avoid or mitigate the effects of OA. You can get a number of medications prescribed to treat your OA symptoms, but we don’t believe this is the most effective approach. You also need to incorporate a more holistic approach to help improve the state of the body and mind.
Walk More and Stretch
A recent study from Harvard University showed that moving the muscles and bones regularly in a non-impact setting can significantly improve strength, flexibility and overall range of motion. In fact, people who can get in at least 6,000 steps a day could potentially halt the progression of osteoarthritis.
“Make walking part of you’re your routine,” urges Dr. Kevin D. Plancher, an orthopaedic surgeon based in New York City. “Walking helps you build up the muscles around your damaged joints.”
Another important activity to incorporate into the daily routine would be some stretching exercises. These simple flexibility exercises will help support joint mobility and overall strength while combating the degenerative effects of OA.
Useful Exercises for Osteoarthritis Patients
Here’s just a few of the stretching routines that are recommended by specialists from the Harvard Medical School:
Hip and Lower Back Stretch
Routine walkthrough: While you don’t have to, it’s recommended that you lay flat on the floor for this stretch. While on the floor, bend your knees, clasp your legs with both hands and pull them toward your chest. This will both stretch out and strengthen the muscles of the back.
Inner Leg Stretch
Routine walkthrough: For this super simple exercise, you’ll want to start out sitting on a comfortable floor. Bring your knees up and start to push them apart (essentially down towards the floor) with both hands simultaneously. Make sure to not overdo it.
Double Hip Rotation
Routine walkthrough: This exercise also needs you to start out by laying on the floor with your shoulders pressed flat. Stretch your arms out to the side and bend your legs at the knee. Next, you’re going to gently roll your legs (keeping them bent) to one side, bring them back to the center and then roll them to the other side. Repeat this whole process for as long as you’re comfortable.
Stretching regularly is great, but you can also take things a step further by using the following exercises to improve your overall joint mobility:
Chair Stand
Routine walkthrough: This is a great exercise (one you can even do at the office) for strengthening your hip muscles. Start out sitting in a chair with your back flat against the chair’s back and knees bent. Next, cross your arms and touch the opposite shoulder with each hand. With arms crossed, start leaning forward slowly and stand up while keeping your back straight.
Bridge
Routine walkthrough: Find a clear area on the floor where you can lay down flat with your knees bent and palms facing down. Start slowly lifting up your buttocks off the ground, just be sure to not use your hands for extra support.
Hip Extension
Routine walkthrough: You’ll also need a chair for this exercise. Once you find one, you’re going to be extending your hip by holding the back of the chair and facing forward. Then you’re going to slowly bring up your left leg behind you as high as you can while keeping it straight. Do the same motion (alternating legs) for as long as you’re comfortable.
Implementing these healthy practices into your daily life can help you gain unprecedented control over your osteoarthritis. Its a disease that many people will face over the course of their lifetimes, but these tips could help keep that OA pain at bay.