Do you suffer from osteoarthritis? Were you aware that this degenerative joint condition affects the knees, hips, hands, and wrists? The cartilage in the joints starts to thin and can result in bone-on-bone rubbing. While there is no cure for osteoarthritis, there are different exercises that can help alleviate pain and help you better manage the condition.
#1: Water Exercises
Swimming and water aerobics are great for helping keep the joints lubricated, improving range of motion, and strengthen muscles. Water provides more resistance so workouts can be more intense without aggravating your osteoarthritis.
#2: Aerobic Exercises
Aerobic exercises are well-suited for people with osteoarthritis. Walking, slow jogging and cycling are all great options. These types of exercises are easy to do regardless of your fitness level. For the best results, make sure to exercise for at least 30 minutes.
#3: Strength Exercises
Building stronger muscles help support your joints and help reduce soreness, inflammation, and pain associated with osteoarthritis. To determine what strength exercises are best, it is recommended you consult with a physiotherapist in Brampton to help develop a workout routine.
#4: Stretching and Flexing Exercises
Stretching and flexing different areas of the body where osteoarthritis is present is a great way to help alleviate stiffness in the joints. You should complete at least 10 reps for each stretching and flexing exercise for maximum benefits.
Yoga is another exercise perfect for people with osteoarthritis. Yoga can help improve strength, increase range of motion, and address problems with joint pain and inflammation. You should begin with basic movements and poses that do not require balancing on one foot or that require extensive bending of the joints.
#6: Mini Squats
If you have osteoarthritis in your hips or knees, mini squats are a great way to help keep the joints lubricated. You can use a table or countertop for support. Bend your knees as you lower yourself into a sitting-type position, then return to standing. You should do at least 10 reps or as many as recommended by your physiotherapist.
#7: Leg Lifts
Leg lifts also help when you have osteoarthritis in your hips. You do this exercise while lying down. Start by lifting one leg as high as you can while keeping the leg straight. Hold it in an elevated position for 10 to 20 seconds. Lower it back down. Do at least 10 reps and repeat with the other leg.
#8: Wrist and Arm Rotations
Raise your arms up and extend them outward. Slowly rotate your wrists in a clockwise motion for about a minute. Then, rotate your wrists in a counterclockwise motion for another minute. Next, while not moving your wrists, rotate your arms in clockwise and counterclockwise motions for at least a minute in each direction.
These are just a few of the top exercises you can do if you have osteoarthritis. To learn how to do them correctly, as well as others that could benefit you, please feel free to contact Physiotherapy First at 905-796-6662 today!
April 27, 2021
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