Category: Knee Osteoarthritis

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Knee Osteoarthritis

Warming Up with Dynamic Stretching

Dynamic stretching is a movement-based type of stretching that uses the muscles themselves in order to bring about a stretch.

Dynamic stretching is a movement-based type of stretching that uses the muscles themselves in order to bring about a stretch.

Unlike static stretching, in which a stretch is held for a period of time, dynamic stretches can be functional and even mimic the movements of the activity or exercise you’re about to perform.

Both static and dynamic stretching are excellent additions to any exercise plan.

Static stretches are most likely the type of stretching that you encounter most frequently in day-to-day life.

It’s that first stretch when you get out of bed, or the stretch when you stand up from your desk at work.

It is also the type of stretching that is practiced as part of a yoga routine and can even lead to an increase in relaxation as well as an increased feeling of calmness and peace.

Some of the most common static stretches are:

  • Hamstring Stretches
  • Quadricep Stretches
  • Posterior capsule stretch

Both static and dynamic stretches can boost circulation, increase flexibility, prevent injury, and lead to a smoother and more productive workout.

It’s also important to note that when practiced regularly, both types of stretches can help decrease knee pain, increase mobility, and lead to an overall improvement in quality of life.

While static stretching has many benefits these types of stretches do little to actually warm up the body in order to prepare it for a workout. Therefore it’s important to incorporate both types of stretches into your daily routine.

Movement-based, dynamic stretches are also proven to increase energy levels, strength, and range of motion, and, they can be easily incorporated into your everyday routine.

However, before adding static and dynamic stretching to your exercise routine, it is always best to consult with your doctor to find out if there are any stretches that you might need to avoid or make adjustments to.

In our next article, we will take a look at a few dynamic stretches that with your doctor’s OK, you may wish to try at home.

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Knee Osteoarthritis

Benefits of Static Stretches

Static stretches, which are stretches that are held in a set position for a short amount of time, can benefit people with knee osteoarthritis. 

Static stretches, which are stretches that are held in a set position for a short amount of time, can benefit people with knee osteoarthritis.

This type of stretching, where one holds a particular stretch for 20-45 seconds, is one that is usually done before a workout, such as going for a walk, a run, or lifting weights.

Static stretches are most likely the type of stretching that you encounter the most in day-to-day life.

From the runner pausing in front of your home and stretching quickly, or the neighbor stretching their back in their front lawn after some yard work. Or even the full-body stretch we often do after getting out of bed. These are all, more often than not, static stretches.

Practicing static stretches can be beneficial to your knees and to your entire body, as it can result in many benefits such as:

  • Increasing blood flow
  • Decreasing muscle soreness
  • Improving flexibility and range of motion

Better yet, this type of stretching can provide a feeling of relief and relaxation. This is especially true when static stretches are done as part of a yoga routine.

Let’s take a look at some of the most common static stretches, that, with your doctor’s approval, you may wish to start doing as part of a daily workout routine.

Hamstring Stretches:

Place one leg on a stool and the other on a flat surface. Lean forward, keeping your hips and knees straight.

Quadricep Stretches:

Bend your knee back and hold your ankle with the same-sided hand. Keep your stomach muscles tight to prevent your back from creating an arch and causing injury.

Posterior capsule stretch:

Relax your shoulder and stretch one arm across your body. Use the other arm to hold the outstretched arm in place. This stretch is helpful for anyone using overhead or throwing motions.

Again, it’s important to consult with your doctor before making any fitness routine an active part of your life. However, if you are given the green light, then it’s definitely worth giving these stretches a try.

In fact, your doctor may have already suggested that you incorporate stretching as part of your daily routine, as it is proven to reduce joint pain and stiffness.

In our next article, we will take a look at another type of stretch known as dynamic stretching.

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Knee Osteoarthritis

Benefits of Stretching

Regular stretching can help reduce osteoarthritis knee pain and increase mobility. But it must be "regular" and not just once in a while.

Regular stretching can help reduce osteoarthritis knee pain and increase mobility. However, the key word here is “regular” and not just once in a while.

Studies have found that the best way to become someone that practices any type of exercise regularly (this includes stretching) is to develop an exercise habit.

In developing an exercise habit it’s good to start with an activity that doesn’t take a ton of motivation or exertion. Basically, something that is on the easier side, and that you will actually do.

Stretching can be a great place to start.

Though stretching will not cure osteoarthritis of the knee, it can help to slow its progression. It can also help reduce knee pain and other osteoarthritis symptoms.

Studies like this one have also shown that by making stretching a habit, you can actually increase your range of motion. This is great, considering a symptom of knee osteoarthritis is stiff joints and decreased mobility.

Another area affected by knee osteoarthritis is flexibility.

Flexibility is one of the most important characteristics of our muscles.

By being flexible we have more mobility, less stiffness, and are less prone to injury. However, as we increase in age, our flexibility decreases. Fortunately, as demonstrated in this study , regular stretching can actually increase flexibility and improve knee function.

Stretching regularly has also been shown to delay the need for medical or surgical intervention.

That being said, if you are in pain and are in need of medical intervention, please take action by exploring your options.

Gone are the days of a total knee replacement being the only go-to procedure for treating symptomatic knee osteoarthritis.

Today there are non-invasive procedures available such as Genicular artery embolization which can be done as an outpatient procedure. Not only that, but GAE has a must faster recovery time. To learn more about Geneticular Artery Embolization, please check out this article.

Ok, so let’s get back to stretching-

When it comes to stretching there are two types of stretches: Static and Dynamic.

In our next article, we take a look at these two types of stretches and begin to explore specific stretches for those of us with knee osteoarthritis.

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Knee Osteoarthritis

Natural Pain Relief Through Exercise

Studies have found that exercise can be as beneficial to reducing knee pain as over-the-counter pain relievers. However, the idea of starting an exercise routine may sound daunting, or even crazy. 

Exercise can be as beneficial to reducing knee pain as over-the-counter pain relievers.

Yet the idea of exercising to reduce knee pain for those of us with osteoarthritis might sound a little crazy.

However, it’s not. And studies such as this one, prove it.

Land-based exercises such as walking, moderate cycling, and strength training can reduce knee pain by 10 to 15%, if not more.

Even better, people who exercise need less pain medication than those that do not exercise. And, in some cases, people who exercised regularly, didn’t need to take any pain medication at all.

Exercise can reduce knee pain by strengthening the muscles that surround the knee, thus making it more stable. Exercise that strengthens the quads and hamstrings, can not only result in reduced joint pain but can help keep the knee more stable.

This stability and increase in muscle can also decrease the impact on the knees, which as a result, reduced knee pain as well.  and help the knee to become more stable. It will also experience less impact, which as a result, reduces pain.

Another highly recommended, and research-backed exercise for those of us with knee osteoarthritis, is swimming.

Swimming is a wonderful low-impact exercise. And, just like land-based exercises, swimming can also lead to the release of a little something called endorphins.

Endorphins are natural feel-good painkillers that are released during exercise.

These neurotransmitters, which are also sometimes referred to as hormones, can not only decrease pain but can increase feelings of happiness and well-being.

So exercise can reduce knee pain, increase knee mobility, and triggers the release of chemicals that reduce pain and make us feel happier all around?

Yes.

However, when it comes to exercising with knee osteoarthritis, not all exercises are created equal. Therefore, it’s important to check with your doctor before starting any exercise plan.

Chances are, they will recommend that you practice low-impact exercises, such as stretching, walking on the treadmill, swimming, or yoga, to name a few.

Once you get the green light to start exercising, the next step is to…start.

However, you might be thinking “Easier said than done”.

Maybe, but trust us, it can be done.

In our next article, we will take a look at a few tips on how to get started and make exercise a part of your daily life.

 

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Knee Osteoarthritis

Building an Exercise Habit

The seed of every habit is a single, tiny decision but as that decision is repeated, a habit sprouts and grows stronger.

“All big things come from small beginnings. The seed of every habit is a single, tiny decision but as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time.”

James Clear, Atomic Habits

In order to get in better shape and meet any necessary weight loss goals, it’s all about developing new habits. And, as the above quote from the New York Times Best Selling book Atomic Habits states, it’s all done, one day at a time.

If you are new to working out, a good start is to set goals that you will be able to meet without a ton of effort and motivation ( which is something that needs to be developed over time).

One of the easiest ways to start exercising is to take your exercise goals and break them into small exercise segments that you are likely to do. Then you can build up a longer exercise plan over time.

Author James Clear writes about this concept in Atomic Habits. Clear writes that it’s important to split your exercise plan into easily obtainable chunks because when something is easy, we’re more likely to do it. And, by doing the exercise daily, no matter how little at a time, we will begin to build new habits.

So what does breaking a workout into segments look like?

It could look different depending on what it is you ultimately want to achieve. For example, if you want to start walking on the treadmill regularly, rather than plan to walk for 30 minutes a day, five days a week- change it to “I’m going to walk on the treadmill for 5 minutes.”

Then you can build from there.

Maybe the next day you will walk on the treadmill for 2 sets of 5 minutes, with a little break in between. Then 3 sets of 5 minutes, 4 sets of 5 minutes, until you reach your 30-minute goal.

If you need to, you can even make your daily goal smaller.

Whatever it is, just make the goal something that you will actually do.

You might be thinking, ” Why should I develop an exercise plan, especially when I’m dealing with the symptoms of knee osteoarthritis?”

That’s a great question, and to better answer it, you may want to check out studies like this one.

Studies have shown that people who regularly participate in land-based exercises such as walking, rate their knee pain to be 10 to 15% less than people who do not exercise. Even more, it has been discovered that those who exercised regularly need less pain medication, and in many cases, none at all.

In our next article, we will take a look at some of the exercises that can benefit your knee health. And, we will offer some suggestions as to how it can be developed into an exercise habit. A habit that will benefit your body, your mind, and of course, your knees.

 

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Knee Osteoarthritis

Exercise and Maintaining a Healthy Weight

One of the most common goals of the new year is to exercise more and lose weight. This is a great goal, especially when it comes to dealing with the symptoms of knee osteoarthritis, as exercise and maintaining a healthy weight, can both decrease knee pain and increase knee mobility.

Those of us that already go to a gym, might notice an influx of people working out in January, as new years resolution-based memberships skyrocket.

We also might notice that this increase in people tapers off considerably as the weeks go by.

Why is this?

We know that by exercising and maintaining a healthy weight, we can experience significant health benefits such as improved circulation, increased feelings of wellness and well-being, and reduced knee and joint pain. Regular exercise can also dramatically reduce our risk for all sorts of other health problems.

So knowing all of this, why is it that so many well-intentioned people fail to achieve their exercise and weight loss goals?

According to James Clear, the author of the New York Times bestselling book Atomic Habits, one reason for this could be that they set unrealistic standards for themselves.

Clears writes that many well-intentioned workout regimens are just too hard to maintain day to day and week to week. Therefore, he writes that the better choice is to set small goals to make little changes that build over time.

And how does one make these little changes?

By building new habits.

So what is a habit?

According to James Clear, “Habits are the small decisions you make and the actions you perform every day.”

He goes on to say that “Your life today is essentially the sum of your habits. How in shape or out of shape you are? A result of your habits. How happy or unhappy you are? A result of your habits. How successful or unsuccessful you are? A result of your habits.”

So the key to changing these habits is by introducing some new ones.

In order to build a new habit, such as regular exercise, Clear’s recommendations are:

Start with an incredibly small habit.

The author states that one of the best ways to start building a new habit is to choose something that doesn’t take a lot of motivation to do.

For example, instead of saying “I’m going to do 50 sit-ups every day.” Try starting with five.

Increase your habit in very small ways.

In Atomic Habits, Clear writes that it’s important to start small at a new task or activity, and then gradually improve.

He recommends that we aim to increase a new habit by merely one percent every day.

As a result of doing this, Clear has found that motivation and willpower are given time to grow, therefore making it easier to practice the new habit.

In our next article, we will continue looking at research-based recommendations for building an exercise habit in order to decrease knee pain, and increase function.

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Knee Osteoarthritis

“New Year, New You”

New Year, New You?

You may have heard the phrase “New Year New You”, and you may have heard it recently, given the time of year.

That’s right, it’s January, and it’s also the kickoff point for New Year’s Resolutions.

One of the most common New Year’s resolutions is exercising more and losing weight– which is especially important for those of us with knee osteoarthritis.

According to a study published in Arthritis Care & Research, the official journal of the American College of Rheumatology and the Association of Rheumatology Professionals, weight loss can improve symptoms associated with knee osteoarthritis.

In the study called “Intentional Weight Loss for Overweight and Obese Knee Osteoarthritis Patients: Is More Better?”, the researchers followed 240 participants that were overweight and obese that were experiencing knee pain from osteoarthritis.

What they discovered was that not only did diet and exercise-based weight loss reduce their osteoarthritis symptoms, but the people that lost the most weight from diet and exercise, experienced the greatest decrease in symptoms.

So if intensive weight loss from diet and exercise can help relieve some of the painful symptoms of knee osteoarthritis, what better way to work towards this goal than making exercising more and losing weight your New Year’s Resolution?

Well, you wouldn’t be alone in making that goal.

According to data published by the market research and statistics company Statistica, 52% of Americans surveyed have the resolution of exercising more in the new year, and 40% wanted to lose weight.

That’s wonderful, except for the fact that all of this great intention doesn’t always lead to action. And if it does, this action is often short-lived.

Based on the research and data compiled by Statistica, on average, only about 9% of people will achieve their New Year’s Resolution.

Even those of us that make some progress in carrying out our New Year’s Resolution, will most likely stop at some point- and the research backs this.

According to data collected by the market research firm Ipsos,  55% of the survey respondents kept their New Year’s resolution for less than a year. 11% kept it for at least six months, 14% kept it for at least three months, 19% kept their resolution for at least one month, and 11% kept their New Year’s resolution for less than a month.

So what is going on?

Why is it that so many well-intentioned people fail to keep their new year’s resolution to exercise more and get in shape?

It turns out that the problem isn’t necessarily the goal or the intention, but rather the way that goal is executed and the expectations that surround it.

In our next article, we will take a further look at how to take the intention to work out and lose weight, and turns it into sustainable action.

And, the way to do it, may surprise you.

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Knee Osteoarthritis

Not All Carbs are Bad Carbs

Rather than trying to cut out carbohydrates entirely, which almost always fails, the most effective game plan is usually to replace refined carbs with non-refined carbs.

Studies have shown that refined carbohydrates such as white pasta, white bread, cookies, and cakes can all contribute to increased knee and joint pain.

Due to the grains being stripped of their fiber, these processed grains result in processed carbohydrates like white flour, which is quickly converted into sugar in the body. This results in a rapid increase in blood sugar which can then trigger an inflammatory response. Which of course, leads to a potential increase in knee and joint pain.

So does that mean those of us with knee osteoarthritis should cut carbohydrates out of our diet entirely?

Well, that depends on the type of carbohydrates you are consuming.

Carbohydrates are a necessary part of the human diet. They supply us with quick energy, and fuel, and help our brains to function at optimal levels. Therefore, if we completely cut out this important food group from our diet, we can have all sorts of side effects such as cognitive issues, weakness, and fatigue. And- it wouldn’t be doing our osteoarthritis any favors either.

What it comes down to is being aware of the type of carbohydrates that are a part of your diet.

If you find that refined carbohydrates are a large part of your daily dietary intake, then your best bet is to cut back, eliminate, or replace them with fiber-rich, nutritious alternatives.

Rather than trying to cut out carbohydrates entirely, which almost always fails, the most effective game plan is usually to replace refined carbs with non-refined carbs.

So what are these healthier, unrefined, fiber-rich, alternatives?

In general, unprocessed or minimally processed carbs are whole grains, vegetables, fruits, and beans.

Now let’s take a look at some of the common refined carbohydrate foods we eat, and the healthier carbohydrates that they can be replaced with.

White rice, white pasta, cereals, and white flour-based bread:

White rice can easily be replaced with delicious nutrient-rich alternatives such as brown rice or quinoa. White pasta can be replaced with whole wheat pasta, brown rice pasta, quinoa pasta, lentil pasta, and even pasta made out of zucchini noodles called “zoodles”.

As for cereal and bread, cereal can be replaced with oatmeal, and instead of white bread, try eating rye, whole wheat, or spelt.


White potatoes, french fries:

These can be replaced with sweet potatoes which are rich in antioxidants.

You can even make them into baked sweet potato fries. The key word here is “baked”. But don’t let that fool you, just because they aren’t deep-fried doesn’t mean they aren’t just as delicious.


Add more nutrient-rich carbohydrates to your diet such as beans and legumes:

Beans are an excellent source of complex carbohydrates. They are rich in potassium, protein, and fiber. Furthermore, there are so many different kinds of beans out there, that you are unlikely to get bored with them.

Not only that, but they are very affordable and easy to make.

Beans can be heated up on the stove or in the microwave, then simply add a splash of olive oil, a pinch of garlic, and maybe some peppers, onions, and herbs, and you’ll have yourself a quick, easy, and delicious dish.

Another key change to make when it comes to choosing healthier carbs is to replace processed carbs with fruits and vegetables.

This means, passing on the donut and opting for a bowl of fresh fruit. Or instead of taking that extra spoonful of mashed potatoes, get yourself a few forkfuls of asparagus, steamed or roasted broccoli, cauliflower, and more.

Many people are surprised to find out how delicious healthier and more nutritious carbohydrates can be.

So give it a try.

You might find that not only do you feel better, look better, and have less inflammation, but you’re also enjoying these healthier foods, and so is your family.

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Knee Osteoarthritis

Refined Carbohydrates and Knee Pain

There is one main thing that artificial sweeteners, processed meats, and processed carbohydrates all have in common, and it's not good.

There is one thing that artificial sweeteners, processed meats, and processed carbohydrates all have in common, and it’s not good.

They’re delicious?

Maybe.

They can lead to weight gain?

Well, yes.

When consumed in excess they can lead to numerous health problems?

Yes.

But what about their effect specifically on those of us with knee osteoarthritis?

If you guessed “they increase inflammation,” then you are absolutely correct.

However, it isn’t just sugar, artificial sweeteners, and processed meats that can trigger an inflammatory response- which as a result can increase joint pain and stiffness. There is another common culprit that can be found just about anywhere and everywhere. And that culprit is refined carbohydrates.

It’s important to note that the keyword here is “refined” and not just carbohydrates in general. So before we jump into what exactly that means, let’s take a brief look at what a carbohydrate is.

Carbohydrates or “carbs” have been given a bad rap, and nearly every popular diet requires that they be eliminated entirely or at least severely reduced. However, carbs are not inherently bad.

In fact, carbohydrates are an important part of our diet as they help our bodies to function properly by serving as the primary fuel for our brains and our red blood cells. Therefore to try and cut them out entirely can lead to all sorts of problems including brain fog, bad breath, headache, weakness, and fatigue.

The healthiest carbs are those found in an unrefined and natural state. Sources of these good carbs include whole grains, beans, fruits, and vegetables, which are all excellent sources of fiber, vitamins, minerals, and phytonutrients. Oftentimes these types are carbohydrates are referred to as “whole” and “unprocessed.”

Refined carbohydrates are whole grains, where the fiber has been stripped away.

This means that when the grain is refined, the bran which is a good source of fiber and vitamins, and the germ which contains vitamins and minerals that provide a variety of health benefits, are stripped away. This process leaves only the starch in the middle of the grain, which is then used to create white flour.

Common refined carbohydrates are white rice, white pasta, white bread, breakfast cereals, cookies, and more.

The problem with refined carbohydrates, other than their lack of vitamins, minerals, nutrients, and fiber- is that when they are ingested, the body turns them into sugar quickly. Then, as a result of this spike in blood sugar, the body responds as it would to regular sugar, and triggers an inflammatory response. Which is of particular concern for those of us with knee osteoarthritis.

Therefore, it’s important that the consumption of refined carbohydrates is greatly limited as they can not only worsen knee pain by triggering inflammation but can also lead to weight gain and other health problems.

That being said, given their abundance in a western diet, it’s hard to avoid refined carbohydrates entirely. However, they can be greatly limited.

One way to limit refined carbs and curb cravings for them is to replace them with healthier more nutritious carbs.

In our next article, we will take a look at some of these whole or unprocessed alternatives to refined carbohydrates, which can not only decrease inflammation but can even prevent it from happening in the first place.

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Knee Osteoarthritis

Ham, Bacon, and Inflammation

For those of us with knee osteoarthritis, consuming processed foods can cause increased inflammation and as a result, increased knee pain.

For those of us with knee osteoarthritis, the momentary enjoyment of consuming processed foods can be followed by increased inflammation and as a result, increased knee pain.

Cutting back on the many desserts available during holiday parties, and the many sugary beverages or artificially sweetened sodas that accompany them can certainly help keep inflammation at bay. However, it isn’t just sugar that’s the problem.

So what’s another type of food that contributes to increased inflammation?

PROCESSED MEATS

Yes, that’s right.

We are talking about that honey-baked ham, pan-fried bacon, and saturated fat’s good old friend, sausage.

All of which are holiday and winter favorites. And, all of these are processed meats that can contribute to inflammation.

Processed meats contribute to inflammation by producing nitrous compounds which are associated with an increased risk of inflammation-related pain, but also of chronic diseases such as cancer.

Though sometimes it can be challenging to avoid these foods entirely, especially in the case of a dinner party or get-together where you have little control over the food- it is always possible to reduce your intake of them.

One way to do so is to add more salad and vegetables to your plate.

In fact, studies have shown that eating a salad before a meal can result in fewer calories consumed during the meal while providing extra nutrients that can decrease the body’s response to any inflammatory foods that are consumed.

Unfortunately, it is not uncommon for a food spread at a dinner party or event to contain everything but vegetables. However, there is a solution:

Offer to bring the salad yourself.

It’s that simple.

By offering to bring a salad, you can not only contribute to the event, but you can also contribute to having a healthier diet for yourself and others.

In fact, anytime you bring a salad to a party or event, you may be surprised by how many people appreciate your healthy and delicious contribution.

In our next article, we will take a look at another group of foods that can contribute to inflammation and that can be found everywhere, especially during the colder months: Refined Carbohydrates.