Many people with Knee OA wonder if it is still safe to exercise. The answer is an absolute YES. But many ask this question because they were told by their doctor or Dr. Google that exercise will worsen knee arthritis.

So let’s further discuss more specifics on this topic.

Are you going to make your arthritis worse?

The answer is a resounding no. Knee arthritis or knee OA is a slow progressive condition that is really part of normal aging. Just in some folks the process moves a little faster…and impacts daily activities more quickly. Exercise will not worse arthritis, but that does not mean that there might not be pain with certain types of exercises.

How will exercise help me?

Exercise will help in several ways. For starters active movement will help lubricate the joint which can be helpful to reduce stiffness, aches, and pains. Next, working on lower body strength has the potential to reduce stress/strain to the knee joint. It is particularly important to work those quad and glut muscles. And don’t forget balance work. As a person and their joints age often balance control reduces. The good news is that you can work on that element. And improving your balance has the potential to re-teach the knee to adapt to various surfaces you walk on. Think about how you may not feel as steady walking on grass or gravel. Improving joint balance can help this.

What exercise is safe for my knees?

This will be a little more person-specific. It really depends on the degree to which the knee is impacting daily life and how it tolerates activities at the moment. GENERALLY SPEAKING you will want to include some cardiovascular activity such as walking, cycling, or swimming. They are low impact activities, but the key will be finding what is comfortable for you. That may be starting with a small 5-minute walk but over time building to 20-30 minutes. For others, they may need to start with pool walking before progressing to cycling and then walking. There is no one right answer for all. Additionally, as mentioned about working on strength and balance are also key components. This does not mean you must go to a gym. There are plenty of exercises you can do from the comfort of your own home.

I know I need to exercise but I’m worried it will hurt and don’t know where to start?

Well…you are not alone. Those feelings are the #1 reason that most people with knee OA do not exercise. They fear the pain and unknown. They worry that any pain is a sign of worsening. But some pain with exercise is ok. The best way to overcome this obstacle is to get some expert guidance. Allow someone who works with people with knee OA often guide you to the best safest exercise for you.

Are you ready to exercise again? Click this LINK to speak to an expert who can guide you safely toward your goals.