This is a reprint of an article I did last year. I have noticed an increase in individuals with osteoarthritis specifically of the knee, so I thought it would be a good opportunity to reprint this article as it pertains to knee osteoarthritis.

In our lifetime, many of us will have osteoarthritis in one or more joints. While this sounds bleak, it does not have to be. Several studies have shown that exercise done in the correct way can offer impressive results, most specifically with knee osteoarthritis. Before starting any exercise program it is always advisable to check with your doctor. Proper form is so important, so take the time to learn the exercises before beginning the program. Also, invest in a good pair of shoes that is made for the particular exercise you are doing.

First, aerobic exercise is so important for our heart, lungs and overall well being. The goal should be at least 30 minutes, 3 days a week. Doing aerobic exercise warms up the muscles and joints. Try walking at a comfortable pace around your neighborhood. Riding a regular bike, stationary bike or swimming is good choices for aerobic exercise. The best program would include all three, because when you cross train it allows the muscles and joints to load differently. At first you might feel stiff and sore but in most cases as you move you will loosen up. Remember speed at this point is not important, only do what is comfortable for you that day. Every day our bodies are in a different place, which is true with osteoarthritis. Sometimes the knees don't feel so bad, but the next day they could be stiffer.

Second, strength training is upmost important as the muscles are the shock absorbers of the body. Remember, the stronger the muscles are around the joints especially the hip and knee, the better the impact absorption and overall stability. This means there possibly will be less pain. Strength training exercises such as knee extension work the quadriceps which help to stabilize the knee. Sit in a chair and extending the leg out in front of you and hold for three seconds, repeat twelve times on each side. The use of a chair to do squats are excellent for strengthening the quadriceps and gluteus. Use a sturdy chair and arms in front of you squat as if your going to sit down, knees pointing toward your second and third toes, then stand up again. Repeat twelve times. If in the beginning this feels like too much, only do six times and work up to twelve. Step ups are excellent. Use a stair step with a handrail. Face the stairs. Ankles and feet are in alignment with one another. Lift your left leg up and step up on the step. Do not lean your body forward. Your knees do not go past your toes. Keep your abdominal engaged for core support and stability.

Third, flexibility training will help relieve stiff and aching joints. Also, over time doing stretching exercises will improve your range of motion. The most difficult part of stretching is holding the stretch long enough to make a difference. Holding stretches for 20 to 30 seconds is optimum. Remember when stretching it should not hurt. Always you should feel a slight pull, but never should you feel pain. If you feel pain back off of the stretch and do it again and only go where there is no pain. Quadriceps stretch is done standing by a sturdy chair with one hand on the chair. Bend your knee and grab your ankle and pull your heel toward your buttocks. Your knees should stay in line with one another. Standing tall with abdominal engaged is important. This stretch should be felt in the front of your thigh, the quadriceps. The calf stretch is done by standing behind the sturdy chair, both hands on the back of a chair. Take a step back with the right leg, keeping the left leg bent. Make sure your toe and heel are inline with each other. Press your heel toward the floor of the back leg, feeling the stretch up the back of the lower leg. Finally the hamstring stretch is done by lying on your back, one knee bent foot flat on the floor. Take a towel and put it around the bottom of your foot of the other leg and straighten the leg. Slowly do this exercise until a stretch is felt in the back of the upper leg which is the hamstring muscle.

Don't let osteoarthritis keep you from living the active life you want. Being consistent with exercising will help you to loosen up stiff joints and be able to do the things you want to do. If you need further help with this or any other fitness or health needs please contact: Kay Colgan, at Middleburg Pilates and Personal training at 14 S. Madison Street, Middleburg, Virginia or call 540-687-6995.