For Knee Osteoarthritis, Exercise Can Reduce Pain and Improve Function

September 22, 2021 American Council on Exercise Off arthritis, bone, Bones & Joints, cartilage, chronic knee pain, exercise, Health, Health Information, Human Health, improve balance, knee joint, knee joints, knee osteoarthritis, knee pain, Life Sciences, mobility, Mobility & Fitness, Natural Health News, oa knee, osteoarthritis, pain, Science and Health, Science and Research, stress

An estimated 14 million people in the U.S. have knee osteoarthritis, and, among adults age 45 and older, a higher percentage of women than men are diagnosed with the condition, according to the Arthritis Foundation.

Knee osteoarthritis occurs when the cartilage has worn away on the ends of the two bones that make up the knee joint. In healthy knees, a gel-like substance called synovial fluid lubricates the joints, allowing the bones to glide over each other. As you get older, the synovial fluid in your knee joints may become thinner, which allows the bones to rub against each other, causing the cartilage to become rough and eventually wear away. The resultant rubbing of bone on bone can cause pain, stiffness, swelling, and sometimes the formation of bone spurs.

Reduce Pain With Exercise

If you have knee pain due to OA, you may think that exercising will cause more pain, but the reverse is true: Exercise is an effective treatment for reducing OA knee pain. When you aren’t moving your knees, some of the synovial fluid is absorbed by the cartilage around your knee, but movement causes the synovial fluid to be released from the cartilage and provides more lubrication for your knee joints.

When you do knee exercises (see below), you are strengthening the muscles that support and stabilize your knees, including the large muscles of your upper thighs.

In addition to reducing symptoms, knee exercises can help improve balance, mobility, and your quality of life, as well as decreasing your risk of falls.

Other Causes of Knee Pain

Although OA is the most common cause, knee pain also may be caused by an injury that damages one of the structures in the knee, such as a ligament, a tendon, or the kneecap itself. You are more likely to experience knee pain if you are overweight, you’ve had a previous knee injury, or you engage in activities that repeatedly put stress on your knees, such as jogging or running.

If you suffer from chronic knee pain but you have not been diagnosed with OA, see a doctor who can determine the cause of your pain and advise if knee exercises are appropriate for you.