Orthopedic Associates' Blog


Orthopedic Associates' Blog

Staying mobile with osteoarthritis knee pain
Staying mobile with osteoarthritis knee pain

By: Richard Hulsey

Arthritis affects over one in five adults in the U.S. (Everyday Health) Over 21 million U.S. adults suffer from osteoarthritis in their knees. (Source) The pain and discomfort of arthritic knees can be enough to keep anyone wary of additional movement. Staying mobile even with osteoarthritis is crucial to fighting off other health conditions that stem from a more sedentary lifestyle. Here are a few tips to help you keep moving, reduce knee pain, and prevent more dangerous health risks:

  • Maintain a healthy weight - Arthritic pain in the knees can be accentuated by carrying unnecessary body weight. Talk with your primary care physician to identify and target your ideal body weight for your body type, age, and health condition.

  • Stay active - Yes, it may seem counter-intuitive to reduce osteoarthritic knee pain by moving even more, but staying mobile increases blood flow throughout your legs and adds other health benefits. (Harvard Medical School) Water-based exercises, especially in warmer water, can help warm the knee regions and provide a safe resistance level that may be more acceptable than full-on weight-resistance exercises.

  • Know your exercise limits - Overuse of arthritic joints can further aggravate joint pain, so it’s best to stay within your exercise capabilities. Regular moderate exercise is often enough to keep osteoarthritic pain at bay for many years.

  • Stretch your legs - Use light stretching throughout the day to keep your knees well-lubricated and increase blood flow. A brisk walk or light jog at the beginning or end of the work day can help alleviate pain from sitting at a desk or walking all day.

  • Consume more Omega-3 fatty acids - Omega-3 fatty acids, found in fish like salmon or trout, are filled with anti-inflammatory properties nearly identical to NSAIDs (non-steroidal anti-inflammatory drugs). Eating fish rich in Omega-3 fatty acids twice a week can reduce osteoarthritic knee pain.

Living with knee pain doesn’t have to be your everyday reality. Our board-certified physicians include knee pain specialists who can examine your condition and consider non-surgical and surgical treatment options that best fit your body’s unique needs. Don’t settle for a pain-filled walk to the mailbox or a climb up the stairs. Click here to schedule your next appointment or contact any of our St. Louis area locations.

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