Best 4 Exercises to Recover From Osteoarthritis

Most experts believe that exercising regularly can significantly abate osteoarthritis. But, before choosing any exercise, you must consult your doctor so that you are on the right health care track. Most importantly, choosing ineffective and inutile exercises for osteoarthritis might not benefit in any way, so it's better to seek advice beforehand.

Want to know more about exercises to relieve osteoarthritis? Continue to read to get a comprehensive idea about the same.

There can be several causes of osteoarthritis. However, medical professionals are still unsure what exactly causes this problem, but here are a few probable causes of osteoarthritis.

• Changes in the Body with Age: Osteoarthritis is most common among older people, specifically those above the age of 40. The primary reason is that with age the body changes in a certain way and leads to weight gain, weakening muscles, and the body is less likely to heal itself.
• Joint Injury: Major medical surgery or injury can lead to osteoarthritis in the later stages of life. Normal exercises and activities usually don't cause this problem, but in rare cases, repetitive or arduous jobs might cause osteoarthritis.
• Obesity: One of the prime factors behind Osteoarthritis is Obesity. Being overweight can put pressure on your joints, such as the hip and knee, leading to problems.
• Genetic Factors: The gene inherited from our parents can also cause osteoarthritis in the heap, knee and hand. Seldom mutations of single genes that affect protein (called Collagen) are linked with this problem. As a result, individuals can experience osteoarthritis at an earlier age than expected.
• Joint Abnormalities: If you are born with some abnormalities or develop later during childhood, it can lead to osteoarthritis earlier. 

Regardless of the causes, the primary symptoms of osteoarthritis are primarily stiffness and pain in the joints, which makes movement difficult. Apart from it, a few other symptoms are –

• Tenderness of joints
• Loss of muscle bulk
• Limited movement of joints
• A grating or crackling sound or sensation in joints
• Joints are appearing slightly larger than usual
• Increased stiffness and pain in joints when kept idle for a while.

It is important to note that apart from any joint in the body, the most common parts where osteoarthritis occurs are small joints in the hands, hips and knees. The details regarding the different types and symptoms are –

• Knee Osteoarthritis: If you have osteoarthritis in the knee, the problem will increase gradually over time unless it occurred by an injury that affected 1 knee only. Your knees are most likely to feel pain while walking, specifically while walking on stairs or walking up the hills. Also, you might hear a grating or soft sound when you move the affected knee.
• Hand Osteoarthritis: Osteoarthritis primarily affects three parts of the hand: the base part of the thumb, the middle joint of fingers, and the joint closest to the fingertips. If you have hand osteoarthritis, you are most likely to have swollen, painful and stiff joints and might also have bumps on your fingers. But, over time, the pain might vanish, but the swelling and bump might stay. Furthermore, if you bend your affected fingers sideways, you might develop cysts behind your fingers. Also, a bump may develop on the base of your thump, which may be painful and makes it difficult to perform quotidian tasks.
• Hip Osteoarthritis: Individuals with Hip Osteoarthritis have impeded movement due to difficulty in hip joints. For instance, if you bend to tie your shoes, you will find hindrance. Also, you may feel pain outside the hip which can get worse while you try to move your hip joints.

If you are facing problems with osteoarthritis, it is best to talk with your doctor about any exercise. Also, you can opt for physiotherapy for osteoarthritis or consult a physical trainer for the best suitable exercise.

But, before diving into the core exercise, you must consider a few warm-up exercises. So, applying heat packs to joints or taking warm baths might be a good start. After that, move your muscles slowly to get yourself. Apart from these, a swim or a gentle walk also works fine.

1. Warm-Up Exercises

Here is the list of some of the recommended warm-up osteoarthritis physical exercises –

• Torso Rotations: Stand by keeping the feet shoulders at a distance with toes slightly out. Then rotate your left and right side.
• Arm Circles: Extend your arms and then rotate them forward and reverse.
• Shoulder Shrugs: Raise one shoulder up near the ears, then lower it and repeat the process.
• Side Bends: Put hands on your hip and bend the wait on one side, then come back and repeat it on the other side.

2. Strengthening Exercises

You can strengthen your muscles easily by lifting weights, even if it is a 1-litre water bottle. However, to start this, you have to pick a weight that you can manage to lift 10 to 15 times without being strenuous and repeat this. You have to do two to three sets of 8 to 12 repetitions. A few other includes –

• Biceps Curls: Elbows should be bent at the sides to start. Bring one dumbbell up to your shoulder while keeping your upper arm at your side. Repeat with the opposing arm after lowering to the starting position. Continue switching between the two sides.
• Wall Push-up: Those who are unable to perform a standard push-up can benefit greatly from this workout. Stand 12 inches or less away from a wall. The hands should be somewhat broader than the shoulders. Then, push back to the beginning position after lowering your chest to the wall.
• Side Lateral Raises: Lift your arms to shoulder height while keeping them at your sides and slightly bent. Continue lowering.
• Triceps Extensions: Hold the object aloft with both hands. Lower the weight behind your head while keeping your elbows pointing upward. (Be careful not to strike your neck behind.) Re-raise the weight overhead. Afterwards, repeat.

3. Aerobic Exercise

For aerobic exercises, try to get at least 150 minutes of exercise a week. You can distribute that time according to your feasibility, and you can start with climbing up and down downstairs, riding a bike etc. and then increase the intensity gradually if required.

Go for 30 to 45 minute sessions as your endurance increases. People with osteoarthritis can benefit from aerobic workouts such as walking, bicycling, tai chi, swimming, yoga, and water aerobics.

The relaxing warmth and buoyancy of water make it particularly excellent for exercising in. It's a moderate kind of exercise for the joints and muscles, and it also serves as resistance for the development of muscular strength. Additionally, these are knee strengthening exercises for osteoarthritis, and performing them regularly can benefit you in the long run.

4. Stretching Exercises

For knee osteoarthritis, stretching exercises are particularly helpful. A few of the best exercises are –

• Quad Stretch: Stand with your left leg bent back and heel pointing toward the Gluteal. With your left hand, take hold of your foot. Make an effort to raise your left leg till it is level with your right leg. Hold for a minimum of ten seconds. Repeat five to ten times, alternating legs. (Tip: Opt for a chair or a wall for balance support.)
• Hamstring Stretch: Face a chair or a set of stairs. The heel of your right foot should be on the step or chair, and your toes should be pointing upward. While bending forward gradually, try to maintain your back as straight as you can. The back of your thigh should extend out. Before standing back up, hold for at least 10 seconds. Repeat five to ten times, switching feet.
• Calf Raises: With your heels hanging over the edge of the step, stand there. (For balance, lean on a wall or the stair railing.) As you stand up straight on your toes, lower your heels gradually until they are at the step's level. Hold for a minimum of ten seconds. Ten times in total.

You may also incorporate physical exercises that will benefit your osteoarthritis into your daily life. You can clean the house, mow the grass, vacuum, or do mall window shopping for a humble beginning. Even when watching TV, you are free to move around the room. Although it does not seem like a substantial effort, making even modest motions keeps your joints flexible and helps you burn calories.

For those with arthritis, exercise is essential. It strengthens and stretches the body, eases joint discomfort, and lowers weariness. Naturally, the idea of walking around the neighbourhood or swimming a few lengths could seem daunting if your joints are already uncomfortable and tight, but it can be highly beneficial. Most importantly, exercise can –

• Enhance body balance
• Help maintain bone strength
• Strengthening muscles around joints
• Helps to get a healthy sleep
• Provides energy and helps maintain a healthy weight

Although it is essential to exercise regularly during osteoarthritis, a few of the osteoarthritis exercises to avoid are –

• High-impact aerobics
• Jumping rope
• Jogging and Running
• Exercises that will keep both of your feet out of the ground

While exercising with osteoarthritis, make sure to start slowly as you don't want to put much pressure on your joints initially. Also increases the intensity after you feel that you have developed endurance. In general, consider these tips –

• Keep the impact minimal while you are starting.
• Apply heat to your joints before starting to relax before exercising.
• Move slowly and if you feel pain, take a break.
• Move your joint gently to warm up for core exercises.
• Ice your joints after 20 minutes of exercise if it causes swelling.

Hence, it is evident that exercising regularly can positively impact your osteoarthritis problem. Also, while choosing exercises for osteoarthritis, make sure to consult a physiotherapist or your doctor, as they can recommend the best exercises for osteoarthritis. Also, ease off and rest if you see redness, inflammation or pain while exercising. Most importantly, incorporate exercise into your daily routine so that you can get better results for your problem.