If you have osteoarthritis, there are several things you can do that do not involve hyaluronate injections. These include the following: Non-drug treatments such as avoiding activities that cause excess pain in your joints, exercise or physical therapy, or drug therapy including pain killers (acetaminophen and narcotics), drugs with reduce inflammation such as aspirin, nonsteroidal anti-inflammatory agents (e.g., ibuprofen and naproxen) or have corticosteroids injected into the knee joint.
Exercise is an essential component of managing OA knee pain. A complete exercise program should include a combination of different types of workouts performed on a regular basis. Exercise may help your OA by keeping joints flexible, increasing muscle strength, and strengthening bones and ligaments. A good workout routine may also help you maintain a healthy weight, have more energy, and sleep better.
Getting started on an exercise program can be tough if you are in pain. It’s best to start slowly and give yourself achievable goals. Keep a positive mindset and make it enjoyable.
Below, you will find a few examples of simple knee exercises. These exercises are designed to stretch and strengthen the muscles around your knee. Before beginning, each exercise, read through all of the instructions. While exercising, breathe normally and use smooth movements.
Remember to check with your doctor before starting a new exercise program. Your doctor will help you determine which exercises are best for you, how to warm up safely, and what exercises you should avoid.
Your doctor may refer you to a physical therapist or an occupational therapist. They can teach you about proper body mechanics (for example, how to lift a heavy object), joint protection, saving energy, and methods for relieving pain.
Here are some helpful exercise tips:
- Discuss your exercise plans with your doctor to put together a program that is right for you
- If possible, start your exercise program under the supervision of a physical therapist or qualified athletic trainer
- Choose an exercise program you enjoy and make it part of your regular routine.
- Consider putting a heat pack on your joints before you begin exercising
- Use small, light weights or exercise bands when you begin strengthening exercises
- Go slowly and increase the difficulty of your exercise routine gradually
- If necessary, apply cold packs to sore muscles when you are finished exercising
- Talk to your doctor if your joints become painful, inflamed, or red from exercising. Adjustments to your workout might be necessary.