Knee Pain? Get on your bike!!
April 28, 2015 at 12:16 PM
As we mentioned in our April Newsletter exercise is an important aspect of the management of Osteoarthritis and has been shown to help reduce pain and improve function. Unfortunately OA of the knee is really common with about 10% of people over 55 suffering from disabling knee pain.
The American College of Rheumatologists suggest the best ongoing treatment for degenerative knees is weight loss and exercise. In contrast inactivity decreases joint stability and mobility and can make your arthritic symptoms worse in the long run. It sounds like a simple enough solution but I’m sure many of you out there with painful stiff knees have found getting back in to exercise when your knees are sore is hard work and often aggravates symptoms!
A visit to your Physiotherapist is a great first step as a combination of manual therapy and prescribed exercises can help you get through the painful stage and increase movement. Self-management however is the long term goal so as the pain get under control one of the best things to continue to strengthen your knees and improve pain is to get on your bike!
A study from the Journal of Orthopaedic and Sports Physical therapy found that a group stationary cycling class was effective in reducing pain with walking, increasing walking speed and reducing stiffness. This study followed a group of 19 men and women with an average age of 57 over 12 weeks doing moderate intensity cycling for 40-60 minutes just twice a week.
Cycling not your thing? Other low impact exercises to try if you are starting back into an exercise routine with painful knees can include swimming, aqua jogging, tai-chi or Pilates…starting in a supervised group class can also give you more confidence when first starting out.
Our physios are always happy to discussed individuals concerns regarding your arthritic pain and give advice on exercise so feel free to call us on (09) 366 4480!