Relieving Knee Osteoarthritis Pain: Dr. Jordan Sudberg’s Guide to Effective Exercises
Knee osteoarthritis (OA) is a common and often debilitating condition that affects millions of people, especially those over the age of 50. It occurs when the cartilage in the knee joint breaks down, leading to pain, stiffness, and decreased mobility. While treatments like medications and injections can help manage symptoms, exercise is one of the most effective, natural ways to reduce knee pain and improve function.
According to Dr. Jordan Sudberg, a renowned pain management specialist with years of experience helping patients manage musculoskeletal pain, incorporating the right exercises into a treatment plan can not only ease symptoms but also help slow the progression of knee osteoarthritis. “Exercise is a cornerstone of managing knee osteoarthritis,” Dr. Sudberg explains. “It helps reduce pain, improve mobility, and strengthen the muscles around the knee, which can reduce pressure on the joint itself.”
Why Exercise Matters for Knee Osteoarthritis
Exercise offers a wide range of benefits for those suffering from knee osteoarthritis. First, it helps strengthen the muscles around the knee, such as the quadriceps and hamstrings, which provide support and stability to the joint. Strong muscles help absorb shock, reducing the stress placed on the knee joint.
Dr. Sudberg emphasizes that exercise also improves flexibility and range of motion. “The more you move the knee joint in a controlled and gentle way, the more you can maintain or even improve its flexibility,” he notes. This helps keep the knee from becoming stiff and reduces the risk of further joint degeneration.
Additionally, regular exercise helps with weight management, which is especially important for individuals with knee osteoarthritis. Excess weight puts additional stress on the knee joint, leading to increased pain and further cartilage breakdown. By maintaining a healthy weight, individuals can reduce the burden on their knees and improve their overall quality of life.
Recommended Exercises for Knee Osteoarthritis
While certain activities can exacerbate knee pain, there are several low-impact exercises that can be incredibly beneficial for those with osteoarthritis. Dr. Sudberg advises starting slow and gradually increasing intensity to avoid overloading the joint.
Here are a few exercises that Dr. Sudberg recommends:
1. Straight Leg Raises
Straight leg raises are a simple and effective way to strengthen the quadriceps, the muscles at the front of the thigh, without putting strain on the knee joint.
- How to do it:
- Lie flat on your back with one leg bent and the other leg straight.
- Slowly raise the straight leg to the height of the bent knee.
- Hold for a few seconds, then lower it back down.
- Repeat 10-15 times for 2-3 sets, and switch legs.
This exercise targets the quadriceps, which are crucial for stabilizing the knee and reducing the stress on the joint.
2. Quad Sets
Quad sets are another great exercise to strengthen the quadriceps without requiring a lot of movement.
- How to do it:
- Sit on the floor with your legs straight out in front of you.
- Tighten the muscles on the top of your thigh by pushing the back of your knee down toward the floor.
- Hold the contraction for 5 seconds, then relax.
- Repeat 10-15 times for 2-3 sets.
This exercise helps improve the strength and endurance of the quadriceps, helping to stabilize the knee and prevent further joint damage.
3. Step-Ups
Step-ups help improve strength and stability in the knee joint while also targeting the quadriceps, hamstrings, and glutes.
- How to do it:
- Find a step or platform that’s about 6-8 inches high.
- Step up with one foot, then bring the other foot to meet it.
- Step down with one foot, then the other.
- Repeat for 10-15 repetitions, and switch legs.
This exercise mimics the movements involved in walking and helps improve balance, which can be particularly helpful for individuals with knee osteoarthritis.
4. Hamstring Curls
Strengthening the hamstrings is just as important as strengthening the quadriceps. Hamstring curls help build these muscles and promote knee stability.
- How to do it:
- Stand with a chair or countertop in front of you for support.
- Slowly lift one foot toward your glutes, bending the knee.
- Hold for a few seconds, then lower it back down.
- Repeat for 10-15 repetitions on each leg.
Hamstring curls help balance the strength of the quadriceps and hamstrings, ensuring that both muscle groups work together to support the knee.
5. Swimming or Water Aerobics
For those with knee osteoarthritis, water-based exercises can provide a great full-body workout without the added pressure on the knees.
- How to do it:
- Swim at a comfortable pace, using gentle strokes like the backstroke or freestyle.
- Alternatively, join a water aerobics class designed for low-impact movement.
The buoyancy of water reduces the strain on the knee joints while providing resistance to help strengthen muscles.
Important Tips for Exercising with Knee Osteoarthritis
- Warm up and cool down: Always start with gentle stretches or walking to warm up the joints, and finish with a cool-down period to reduce stiffness.
- Focus on low-impact exercises: Activities like cycling, swimming, and walking are much gentler on the knees compared to high-impact activities like running.
- Listen to your body: If an exercise causes pain or discomfort, stop and consult a healthcare professional. Pain should not be ignored.
- Be consistent: Regular exercise is crucial for managing knee osteoarthritis. Aim for at least 3-4 times per week for the best results.
Final Thoughts
Exercise is one of the most effective ways to manage knee osteoarthritis, and with the guidance of experts like Dr. Jordan Sudberg, patients can create a safe, personalized fitness plan that targets their specific needs. By strengthening the muscles around the knee, improving flexibility, and maintaining a healthy weight, individuals can experience less pain and improved function—ultimately enhancing their overall quality of life.
If you’re struggling with knee osteoarthritis, consult with your doctor or a physical therapist to find an exercise plan that’s right for you. With the right approach, exercise can be a powerful tool in managing your condition and reducing discomfort.
