Aerobic Exercise Reduces Knee Osteoarthritis Pain, Study Finds
New research indicates that aerobic exercise can significantly alleviate pain and improve mobility for individuals suffering from knee osteoarthritis. A study published on October 15, 2023, in the journal The BMJ highlights the benefits of engaging in regular aerobic activities for those affected by this common joint condition.
Knee osteoarthritis is a prevalent issue, affecting approximately 54 million adults in the United States alone. It is the most common form of arthritis, characterized by the deterioration of cartilage at the ends of bones, leading to pain, stiffness, and reduced joint function. According to Dr. Antonia F. Chen, chair and professor of orthopedic surgery at the University of Texas Southwestern Medical Center, around 80% of adults over the age of 55 experience some form of arthritis, with 500 million people impacted by osteoarthritis globally.
Aerobic activity, which includes rhythmic exercises such as walking, jogging, cycling, and swimming, has been shown to provide substantial benefits. Dr. Lei Yan, the first author of the study, stated, “Aerobic exercise consistently showed the greatest benefits across almost all outcomes.” The research found that participants who engaged in aerobic exercises reported reduced pain and improved mobility and gait performance.
Safe Exercise Recommendations for Knee Osteoarthritis
To maximize the benefits of aerobic exercise, individuals with knee osteoarthritis should focus on low to moderate-impact activities. Fitness expert Dana Santas, a certified strength and conditioning specialist, advises avoiding high-impact workouts like running or jump training. Instead, those just beginning their exercise journey can start with five to ten minutes of walking or cycling.
Santas emphasizes the importance of warming up before exercising. Simple movements, such as ankle circles and hip mobility stretches, can prepare the body for activity. Patients should also be mindful of their movements, steering clear of deep squats and hip twists that could exacerbate knee discomfort.
“Aerobic exercises help nourish the joints, strengthen supporting muscles, and reduce pain,” Santas noted. She recommends ensuring that the knees are not subjected to undue stress, as improper movements can lead to further complications.
Incorporating Strength Training for Enhanced Results
In addition to aerobic exercises, low to moderate-impact strength training can further aid those suffering from knee osteoarthritis. Simple exercises, such as the single-leg Romanian deadlift, can be beneficial. Modifications can be made to ensure safety, such as shifting weight to one leg while keeping the other leg’s toes on the ground for balance.
Other effective strength training activities include stair stepping and leg extensions. Dr. Yan points out that the key to reaping the benefits of both aerobic and strength training is consistency. “Patients don’t need to train intensely, but they do need to keep moving regularly,” he explained.
Alongside exercise, other pain management methods include acupuncture, weight loss, anti-inflammatory supplements, and physical therapy. However, it is crucial for individuals to consult with their healthcare provider before embarking on any new treatment plan.
The study’s conclusions are based on a comprehensive systematic review and network meta-analysis involving 217 randomized controlled trials and over 15,000 participants globally. Researchers evaluated the effects of seven types of exercises, following participants’ progress over intervals of four, twelve, and twenty-four weeks.
As more individuals seek effective ways to manage knee osteoarthritis, this research underscores the importance of aerobic exercise in improving quality of life and reducing chronic pain.
