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Treating Knee Pain by

Changing Your Lifestyle

Of course we should all eat right, control our weight, and exercise. But sore, arthritic knees can make these goals quite difficult. The answers to the following frequently asked questions will help explain the special benefits to your health these lifestyle changes can achieve.

Exercise:

Can exercise really affect my lifestyle?
Is there a specific benefit of exercise for an arthritis sufferer?
What happens if I don't exercise?
What type of exercise program should an arthritis sufferer use?

Diet and Weight Loss:

What can I do to ensure I'm eating a balanced diet?
How will losing weight help my arthritis?
Why is calcium important?
How will limiting my sodium intake help my arthritis?

Can exercise really affect my lifestyle?

Yes! According to the Surgeon General’s Report on Physical Activity and Health, regular, moderate physical activity can significantly improve your health and the quality of your life. How? Regular, moderate physical activity may:

• Decrease fatigue
• Help strengthen muscles and bones
• Increase flexibility and stamina
• Improve your overall sense of well-being

Remember, you don’t need to lift weights or train for a marathon—just do something active on a regular basis.

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Is there a specific benefit of exercise for an arthritis sufferer?

Yes. Exercise may help to:

• Keep your joints moving
• Strengthen the muscles around your joints
• Strengthen and maintain bone and cartilage tissue
• Improve your overall ability to do everyday activities
• Improve your health and fitness by:
• Increasing energy level
• Improving sleep
• Assisting weight control
• Improving overall cardiovascular condition
• Improving self-esteem and emotional health

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What happens if I don’t exercise?

Lack of exercise contributes to:

• Smaller and weaker muscles
• Brittle bones
• Pain
• Disfigured joints from staying in one position for so long that the ability to straighten them may be lost
• Loss of mobility in joints that may become locked in a position if they are not routinely worked

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What type of exercise program should an arthritis sufferer use?

For most people, a balanced exercise program is best. However, before you begin, you should consult your doctor to create a program that is tailored to your needs and considers your joint health. This is especially true if you have not exercised in a while, have had any surgical procedures, or are over age 40.

A balanced exercise program should include a combination of the three main types of exercise:

• Range-of-Motion. These are basic stretching exercises to keep joints supple and mobile by moving them through their full range of motion.
• Strengthening. These exercises help maintain or increase muscle strength. Specifically, isometric exercises allow you to strengthen muscles without putting stress on joints. An example is pulling or pushing against a stationary object, such as the floor or a wall.
• Endurance. These exercises help strengthen the heart, make the lungs more efficient, and improve stamina; they may also help improve sleep, aid weight loss, and lift your mood. Examples include walking, cycling, and swimming.

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What can I do to ensure I'm eating a balanced diet?

Doctors recommend 7 basic steps for a balanced, healthy diet based on The Food Guide Pyramid developed by the US Departments of Agriculture and Health and Human Services:

• Eat a variety of foods
• Eat plenty of fruits and vegetables
• Maintain an appropriate weight (see the government's body mass index chart to determine your appropriate weight)
• Moderate your consumption of:
• Fat and cholesterol
• Sugar
• Salt and sodium
• Alcohol

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How will losing weight help my arthritis?

Excess weight puts stress on joints, particularly weight-bearing joints like the knees and hips. Lowering your weight can also help control the joint swelling and pain caused by arthritis.

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Why is calcium important?

A diet low in calcium and Vitamin D increases the risk of developing osteoporosis—a condition where bones become thin and brittle. As calcium is one of the principal factors that helps the body build and maintain strong bones, not getting enough calcium may hinder bone development. Obtaining enough Vitamin D is also important because it aids in absorbing calcium from food. Vitamin D is found in foods such as fortified dairy products and in sunlight.

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How will limiting my sodium intake help my arthritis?

Sodium, common in processed and fast food, causes water retention, as do some arthritis drugs such as corticosteroids. Water retention may cause joints to swell, a condition that sometimes restricts movement.

If you still experience knee pain even after you make these lifestyle changes, your doctor may advise you to take a medication. Find out what medications may be helpful.

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