It can be challenging to sort through so much information about knee osteoarthritis and determine which activities are beneficial and which you should avoid. Luckily, our blog on the do’s and don’ts for knee osteoarthritis (OA) can help you sort it all out. Read more now!

The Value of Physical Activity for Knee OA

Avoiding physical activity is not the solution for those struggling with knee osteoarthritis. Living an active lifestyle has many benefits for overall health but is especially recommended for individuals with knee OA. Exercise helps to increase the range of motion in the joints, improve balance, reduce swelling, and sometimes alleviate pain. Let’s discuss what activities benefit the condition and which you would be wise to avoid.

The Do’s with Knee Osteoarthritis: 

• Stay Active: Engage in low-impact exercises like walking, swimming, or cycling to improve joint mobility and reduce stiffness.
• Maintain a Healthy Weight: Losing weight helps reduce the pressure on weight-bearing joints, especially the knees and hips.
• Stretch Regularly: Gentle stretching exercises can help maintain flexibility and reduce stiffness.
• Use Assistive Devices: If needed, use braces, canes, or shoe inserts to support joints and reduce strain.
• Apply Heat or Cold Therapy: Use heating pads or cold packs to relieve pain and reduce swelling.

• Follow a Balanced Diet: Eat a diet rich in anti-inflammatory foods like fruits, vegetables, omega-3 fatty acids, and lean proteins.
• Take Medications as Prescribed: Use over-the-counter pain relievers or prescribed medications as advised by your doctor.
• Strengthen Muscles: Engage in strength training to support the joints and reduce stress on them.
• Consult a Doctor: Regularly follow up with a healthcare provider for advice on pain management and treatment options.
• Consider Physical Therapy: Physical therapists can help improve joint function and develop customized exercise plans.

The Don’ts with Knee Osteoarthritis: Aim to Avoid

• Avoid High-Impact Activities: Activities like running or jumping can put excessive stress on the joints and worsen symptoms.
• Don’t Ignore Pain: If you experience increased pain, don’t push through it. Rest and consult a doctor if needed.
• Avoid Prolonged Inactivity: Staying inactive for long periods can increase stiffness and worsen the condition.
• Don’t Overuse Painkillers: Over-relying on medications can lead to side effects. Always follow your doctor’s recommendations.
• Avoid Poor Posture: Slouching or maintaining improper posture can put extra strain on the joints.

• Don’t Skip Warm-ups: Jumping into physical activity without warming up can lead to injuries.
• Avoid Stress on Joints: Don’t lift heavy objects or perform repetitive motions that can increase joint strain.
• Don’t Self-diagnose: Avoid diagnosing or treating the condition yourself; always seek professional advice.
• Avoid Processed Foods: Highly processed foods may increase inflammation and exacerbate symptoms.
• Don’t Ignore Mental Health: Living with chronic pain can affect your mental health, so seek support if needed.

Knee osteoarthritis can be complex, but that doesn’t mean you must let it take over your daily life. Keeping all the benefits and consequences of the tips above in mind can help manage osteoarthritis more effectively and maintain a better quality of life.