If you have arthritis in your knees or are experiencing knee pain, the first reaction is to rest your legs. However, when you’re not staying active you could actually be doing more harm than good!
Many studies on the effects of exercise on knee joints (such as this March 2011 medical review by The American College of Sports Medicine), have found that people with arthritis and knee aches actually increase functionality and reduce pain through participating in exercise. Physical activity keeps your muscles strong and your joints flexible. It also helps you maintain a lower body weight which decreases strain on your knees.
Here are some exercises and activities you can do to reduce knee pain:
- Swimming and Water Aerobics – if you’re concerned about impact between your leg and the ground, then working out in the water may be right up your alley. Try to stick with movements that don’t rotate your knees too much, as this can still aggravate your knee.
- Stretching – Increasing the range of motion in stiff joints can help reduce pain. Classes in yoga or Pilates can help stretch out your joints. You can also ask your doctor or physical therapist for different stretches you can do at home.
- Cycling – Riding a bike is a great option for exercising the knee without putting any weight on them. It’s low-impact and you can do it from home or outdoors.
- Walking – Take a stroll around your neighborhood in the evenings. Wearing high quality sneakers and knee braces may also help with shock absorption.
- Weightlifting and Muscle Strengthening – Exercising your lower extremity can improve range of motion and strength in your knee joint. Consult your physician for some good strength-training exercises that you can do from home while watching TV.
In general people are too sedentary in their lives, but luckily we have many options to stay active. Begin incorporating exercise into your everyday routine and start experiencing less knee pain.
Derek Jeter has won five World Series and is almost certain to go to the Hall of Fame. Earlier this week he stood poised to slam his 3,000th hit in Monday’s game against the Cleveland Indians.
Instead he limped off the field due to a sore right calf in the 5th inning, and the Yankees lost the game 1-0.
Have you ever been held back from achieving your best due to a sports injury?
Injuries are very common for people involved with athletics. Running at high speeds, lateral movement, repetitive motion and impact with other people or the ground can cause strain on our muscles, ligaments and bones.
The good news is that many sports injuries can be avoided by wearing a sports brace. They are especially important for athletes that have previously injured an area of their body. For example, an individual who has suffered from a minor ankle sprain is more likely to have a severe ankle sprain in the future. Here are some braces that can help common sports injuries:
- ACL Knee Braces – help guard your knee from anterior cruiciate ligament tears
- MCL Tear Braces – help guard your knee from medial collateral ligament tears
- Meniscus Tear Braces – help protect the meniscal cartilage that cushions your knee
- Ankle Sprain Braces – help prevent your ankle from rolling to the side and reduces your chances of mild to critical ankle sprains
- Tennis Elbow Braces – help prevent lateral epicondylitis and other elbow inflammations that result from repetitive movement
- Arch Pain Braces – help prevent or reduce foot arch pain when running or walking
- Runner’s Knee Braces – help prevent or reduce the pain associated with patellofemoral pain
Sometimes sports injuries are beyond our control, especially for high-caliber athletes that put strain on their bodies every day. However, you can help prevent joint damage or protect your body from further injury by wearing a brace for that specific injury. Check out our braces and supports for common injuries and keep achieving your best!