US News & World Report recently featured the expert insights of Dr. Julie Lombardo, PT, DPT, OCS, WCS, CEO of Capitol Physical Therapy, in an article about the best exercises for Osteoarthritis. According to the Centers for Disease Control and Prevention (CDC), 32.5 million adults in the United States have Osteoarthritis, a common type of arthritis that occurs when cartilage in a joint breaks down. Some individuals may experience Osteoarthritis in the knee, hip, or shoulder, which may lead them to avoid exercise out of fear that it will worsen the pain.
However, Dr. Lombardo emphasizes that exercise can significantly benefit someone who experiences Osteoarthritis. “Despite challenges with osteoarthritis, exercise remains crucial for individuals with this condition as it aids in strengthening muscles around the joints, improving flexibility, reducing pain, boosting joint lubrication, and preserving overall health and function,” explained Dr. Lombardo.
Exercises for Osteoarthritis
While high-intensity interval training (HIIT) may not be the best option due to the joint impact and stress, Dr. Lombardo recommends low-impact cardio options like:
- Walking
- Swimming
- Cycling
Additionally, exercises focused on strength and balance can help reduce pain and improve joint flexibility and stability, such as:
- Straight leg raises: Begin lying on your back with one knee bent and your other leg straight. Squeeze the thigh muscles in your straight leg and flex your foot, then slowly lift it until it is parallel with your other thigh. Lower your leg back to the starting position and repeat 8-12 reps per leg. This exercise strengthens the quadriceps and improves knee stability.
- Sit to stand: Begin sitting upright with your feet flat on the ground. Move your shoulders and head over your toes and push down equally into both feet to stand up. Sit back down and repeat for 8-12 reps. This exercise builds functional leg strength without excessive stress on the knees.
- Tai Chi: A simple standing exercise is shooting the bow. Stand with feet shoulder-width apart, arms hanging relaxed. Round your back, bend your knees slightly, looking ahead. Ball your fists and place them in front of your face with fingers facing you and heels of palms touching the sides. Take a slow, deep breath, and as you inhale, rotate from the waist to the left while extending your left hand in front of you. Open your left hand with a relaxed arm and palm facing outward while pulling back your right fist as if shooting a bow and arrow. Exhale slowly, return to the starting position and repeat. Tai Chi is known to improve balance and flexibility and reduce the risk of falls.
Dr.Lombardo stressed the importance of consistency and finding activities you enjoy. “Setting realistic goals that assist you in maintaining motivation and adherence to a regular exercise program is important. Additionally, staying hydrated, maintaining a healthy diet, and adequate rest are essential components of overall joint health and well-being,” explained Dr. Lombardo.
Schedule an Appointment Today
If you have any osteoarthritis-related questions, schedule an appointment with a Capitol Physical Therapy physical therapist today. To read the full article, please click here: Exercises for Osteoarthritis.
