As rates of the degenerative joint condition rise globally, analysis confirms aerobic and strength training are critical to improving quality of life and offsetting symptoms.
Knee osteoarthritis, a degenerative joint condition affecting nearly 20 percent of Americans aged 45 and older, is becoming increasingly common. But for those living with the chronic pain, stiffness, and swelling, the best prescription is not rest, but movement. Medical experts and a recent large-scale analysis of clinical trials confirm that the most effective way to manage symptoms and improve quality of life is regular exercise, particularly aerobic and strength-training activities.
A Growing Global Burden
Worldwide, the number of knee osteoarthritis cases is predicted to increase by nearly 75 percent by 2050, a rise attributed to aging populations, population growth, and obesity. The condition itself is a long-term, irreversible process where cartilage in the joint wears down. As it progresses through its four stages, it can eventually leave bones grinding against each other.
“Cartilage doesn’t have pain receptors, but bone does,” said Dr. Yale Fillingham, vice chair of research at Rothman Orthopaedic Institute in Philadelphia, as published in The New York Times, explaining the source of the persistent ache.
While many with the condition fear that any misstep will aggravate the joint, experts agree that movement is essential. Exercise helps to lubricate the knee by circulating synovial fluid within the joint capsule, which reduces stiffness. “It’s like oil, creating more mobility in the joints,” said Steffany Moonaz, director of clinical and health services research at Southern California University of Health Sciences, as published in The New York Times.
The Most Effective Regimens
The ideal exercise will vary by individual, but a recent meta-analysis provides clear guidance. The review, which examined 217 trials involving over 15,000 participants, found that while all six types of exercise studied reduced pain, aerobic activity consistently outperformed strengthening, flexibility, and mind-body exercises.
“It increases blood flow throughout the body,” Dr. Moonaz said, as published in The New York Times, which “allows nutrients to move, removes waste and decreases swelling.” Aerobic exercise also helps maintain a healthy weight, which offloads pressure from the joints. Experts recommend low-impact cardio such as swimming, water aerobics, cycling, or brisk walking.
Strength training was identified as a close second in importance. Building the muscles around the knee, especially the quadriceps, provides critical support for the compromised joint. Research suggests that strong quadriceps can help offset symptoms and “may even delay the need for a knee replacement,” said Dr. Fillingham, who helped develop the American Academy of Orthopaedic Surgeons guidelines, as published in The New York Times. He recommended weighted exercises like squats, lunges, and the horizontal leg press, or even simple straight-leg raises.
The Question of High-Impact Exercise
A diagnosis of knee osteoarthritis does not necessarily mean the end of high-impact activities like running. Experts state there is no evidence that running accelerates cartilage loss, and some research suggests it may even have protective effects, as published in The New York Times. However, it can aggravate symptoms, particularly if the osteoarthritis is advanced or biomechanics are poor. Modifications, such as running on softer surfaces or scaling back mileage, may be necessary.
The key takeaway for patients is that pain can vary day-to-day, and the regimen must be individualized. Rather than pushing through pain, individuals should listen to their bodies and modify activities, such as squatting less deeply or swapping high-impact moves for marching in place. Any movement, experts conclude, is better than none. “The more you move the knee around,” Dr. Fillingham said, “the more pliable you keep the tissues around it.”
Based on the original article published by The New York Times, available at:
Related
link