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Our Location
Mount Elizabeth Medical Centre
Suite 12-10,
3 Mount Elizabeth Road,
Singapore 228510
Tel: (65) 6738 2628
Fax: (65) 6738 2629
East Shore Medical Centre
Suite 03-05A,
319 Joo Chiat Place,
Singapore 427989
Tel: (65) 6348 2605
Fax: (65) 6348 2606
Gleneagles Medical Centre
Suite 05-13,
6 Napier Road,
Singapore 258499
Tel: (65) 6474 0600
Fax: (65) 6474 0700
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Exercises and Joint Protection
Why Exercise?
- Helps lessen symptoms of osteoarthritis
- Slows down or maintain deterioration of condition
- Encourages self-management
Direct Benefits of Exercise
- Muscles act as shock absorbers and help to stabilise the joint
- Strengthening muscles around the joint will help protect it and prevent further strain
- Stretching tight muscles across the joint will improve mobility
- Reduces pain
- Improves ability to do daily tasks
- Improves joint nutrition and lubrication
Indirect Benefits of Exercise
- Improves heart and lung function
- Improves sense of well-being
- Helps to control body weight
Types of Exercises
- Range of motion exercises
- Stretching exercises
- Resisted or strengthening exercises
- Endurance or aerobic exercises
Exercise Guidelines
- Start at a comfortable level, 5 - 10 repetitions, 2-3 times a day
- Progress your exercise gradually, exercise until you start to feel tired
- Reduce your exercises by half if you experienced exercise-induced pain for more than 2
hours after exercise
- Stop the exercises completely if they continue to increase your pain
- Do not exercise a painful, inflamed joint but joint motion should be maintained
- To train endurance, aerobic exercises should be carried out 20-30 minutes, 3 to 4 times a week
Muscles to Stretch and Strengthen
- Buttock muscles (Gluteus maximus and medius)
- Thigh muscles (Quadriceps and hamstrings)
- Calf muscles (Gastrocnemius and soleus)
Stretching Exercises for the Hip
Range of Motion Exercises for the Knee
Stretching Exercises for the Knee
Strengthening Exercises for the Lower Limb
Other Leisure Activities
- Swimming
- Cycling
- Walking
- Tai Chi
- Low impact aerobics
Joint Protection
- Minimise stress to the joint
- Do appropriate exercises regularly
- Reduce body weight
- Avoid carrying load that is more than 10% of body weight.
Activity Modification
- Avoid stair climbing, fast walking, running and prolonged standing
- Take frequent rest between activities
- Alternate weightbearing and non-weightbearing activities throughout the day
- Learn to recognise and avoid physical demands that may increase symptoms
Use of Walking Aids
- Walking stick, quad stick and walking frame
- Reduce joint compression forces
- Slow down joint damage
- Decrease risk of falling
- Used on the opposite side to the painful knee/hip
Use of Support / Brace
- Select shock-absorbing shoes and insoles
- Use knee support during prolonged activities to control instability
Other Helpful Tips
- Heat can relieve pain, relax muscles and improve circulation
- Ice can help to reduce increased pain, swelling and inflammation
- Do not use heat if the joint is already hot and swollen. Use ice instead
Conclusion
- Exercise and joint protection are two major components in the treatment of osteoarthritis
- Appropriate exercises can be performed regularly without increasing the symptoms of osteoarthritis
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