Importance Of Exercise In The Treatment Of Knee Osteoarthritis for Senior Citizens

Photo Credit: srxawordonhealth.com

Knee osteoarthritis, which occurs when the ends of our bones deteriorate due to excessive stress on the joint surfaces, is one of the five leading causes of disability in Singapore. While the prospect can sound quite daunting, the reality is, knee osteoarthritis is a condition that we can take an active role in managing. 

Contrary to the popular belief that the only way to deal with the pain is to avoid activity and to let the knee to rest as much as possible, in reality, it is through movement that we can actually help to alleviate pain, improve mobility and arrest the progression of the condition. There are a number of non-surgical treatment modalities today which when carefully employed as part of your customised treatment plan by your doctor can help you accomplish just that. 

A comprehensive non-surgical treatment plan may include a combination of pain management (pharmacological and non-pharmacological therapies), biomechanical interventions such as knee braces and physical therapy, of which strengthening exercises and stretches play an important role. The effective treatment of knee osteoarthritis depends not only on a proper diagnosis and applying the right treatment at the right time, but also on the patient’s cooperation in adhering to the treatment plan, which often includes lifestyle adjustments and being disciplined in doing strengthening exercises and stretches at home as advised. 

Exercise, when done appropriately can help you regain function of your knees. Not only does it restore range of motion and flexibility, it also strengthens the muscles around your knees to provide more stability to the knees. This is particularly important with our modern and sedentary lifestyles, as the knee joints and muscles surrounding the knees are not as strong as they should be, thereby increasing the risk of osteoarthritis. 

The key to recovery from knee osteoarthritis is to maintain a balance between appropriate physical activity and rest. Here at Inliven, we customize exercises to each patient based on their condition and needs. It is always important to check with your doctor on the exercises you should or should not be doing based on your condition. Below are some simple stretches and strengthening exercises you can do at home to help tone the muscles around your knees and reduce pain. They only take 10-15 minutes to complete.

5   Simple Stretches and Strengthening Exercises for Knee Osteoarthritis 

1)  Hamstring Stretch Stand facing a chair and place your left hand against the wall for support. Place your left heel on the chair and straighten your left leg. Push your buttocks back until you feel a stretch under your left thigh. Hold the stretch for 5-10 seconds, then release. Repeat this twice on each leg.
2)  Hip Flexor Stretch Stand with your back facing a chair and place your left hand against the wall for support. Bend your left leg back and place your left foot on the chair behind you. Stretch your leg backwards so that the left knee is aligned slightly behind the right knee. You should feel a stretch on your left hip and front part of the thigh. Hold the stretch for 5-10 seconds, then release. Repeat this twice on each leg.
3)  Standing Calf Stretch Stand with your toes touching the wall in front of you and place both palms against the wall for support. Step your left foot back and place the heel flat on the ground without leaning forward or arching your back. Your left leg should be straight and right knee bent. Feel the stretch behind your left knee and calf. Hold the stretch for 5-10 seconds, then release. Repeat this twice on each leg.
4)  Buttock Strengthening Stand behind a chair and place your hands on the backrest for support. Keeping your back straight, lift your right leg with the knee slightly bent till it touches the back of the chair. Gently kick the same leg backwards, straightening the knee to lift your buttock muscles. Be sure not to arch your lower back. Hold for 2-3 seconds, then release. Repeat this five times on each leg.
5)  Calves Strengthening Sit on a chair with your back straight, feet flat on the ground, toes pointing outwards at a 45-degree angle. Lift your heels off the ground, moving your knees slightly outwards. Hold for 2-3 seconds, then release. Repeat this five times.

Studies have shown that people with knee osteoarthritis who continue to do appropriate physiotherapy and strengthening exercises regularly have experienced sustained improvement and reduction in knee pain.

Different exercises target different muscle groups and the pace of the treatment programme should be based on your progress. It is thus important to work closely with your doctor to ensure you are doing the prescribed exercises the right way, and at the right frequency that is appropriate to your condition.

While living with knee osteoarthritis may initially seem all doom and gloom, it need not be the case. There is effective treatment available and steps you can take to arrest the progression of the condition and eventually return to an active and fulfilling lifestyle.

Contributor

Dr Christopher Goh MBBS (NUS), MRCS (Glasgow), MMED (Orthopaedic Surgery) is the Resident Doctor of Inliven Center for Osteoarthritis Solutions, which provides non-surgical treatments for knee osteoarthritis. He has a keen focus on fitness and age-related orthopedic and sports related injuries and rehabilitation