Exercises and Stretches For Hip Pain

Exercises and Stretches for Hip Pain

From Versus Arthritis

Here are some exercises designed to stretch, strengthen and stabilize the structures that support your hip.

It’s important to keep active – you should try to do the exercises that are suitable for you every day. Repeat each exercise between 5–10 times and try to do the whole set of exercises 2-3 times a day.

Start by exercising gradually and build up over time. Remember to carry on even when your hip is better to prevent your symptoms returning.

If you have any questions about exercising, ask your doctor.

It’s also a good idea to try to increase your general fitness by going for a regular walk or swim, this will strengthen your whole body – which helps support your hip. It can also improve your general health, fitness and outlook.

Simple stretching, strengthening and stabilising exercises

The following exercises are designed to stretch, strengthen and stabilise the structures that support your hip. These exercises for hip pain (PDF, 983 KB) are also available to download and keep.

It’s important not to overstretch yourself if you’re in pain. It’s normal to feel some aching in the muscles after exercising, but you should stop and seek advice if you have joint pain that lasts more than a few days.

If you’ve had a hip replacement you will probably be advised to take it easy for the first six weeks and not to push yourself too much. Ask your physiotherapist what exercises they recommend you should start with and how to do them.

You may feel slightly uncomfortable during or after exercise, but this should settle within 24 hours. It shouldn’t be painful. If you feel any sudden pain stop exercising and seek medical advice.

An illustration of someone marching on the spot.

Hip flexion (strengthening)

Hold onto a work surface and march on the spot to bring your knees up towards your chest alternately. Don’t bring your thigh above 90 degrees.

An illustration of someone standing whilst holding onto a table, moving their leg backwards and keeping it straight.

Hip extension (strengthening)

Move your leg backwards, keeping your knee straight. Clench your buttock tightly and hold for five seconds. Don’t lean forwards. Hold onto a chair or work surface for support.

An illustration of someone standing and holding onto a chair, lifting their leg sideways.

Hip abduction (strengthening)

Lift your leg sideways, being careful not to rotate the leg outwards. Hold for five seconds and bring it back slowly, keeping your body straight throughout. Hold onto a chair or work surface for support.

An illustration of someone standing whilst holding onto a table, bending their knee towards their bottom.

Heel to buttock exercise (strengthening)

Bend your knee to pull your heel up towards your bottom. Keep your knees in line and your kneecap pointing towards the floor.

An illustration of someone squatting down, bringing their knees towards their toes.

Mini squat (strengthening)

Squat down until your knees are above your toes. Hold for a count of five if possible. Hold on to a work surface for support if you need to.

An illustration of someone laying on their back with one bent leg and one straight leg with a towel under it's knee. They're raising their foot off the floor.

Short arc quadriceps exercise (strengthening)

Roll up a towel and place it under your knee. Keep the back of your thigh on the towel and straighten your knee to raise your foot off the floor. Hold for five seconds and then lower slowly.

An illustration of someone laying down with their legs straight, pulling their toes and ankles towards them whilst pushing their knees to the floor.

Quadriceps exercise (strengthening)

Pull your toes and ankles towards you, while keeping your leg straight and pushing your knee firmly against the floor. You should feel the tightness in the front of your leg. Hold for five seconds and relax. This exercise can be done from a sitting position as well if you find this more comfortable.

An illustration of someone laying on their back with their knees bent and hands under the small of their back. They're pulling their belly towards the floor.

Stomach exercise (strengthening/ stabilising)

Lie on your back with your knees bent. Put your hands under the small of your back and pull your belly button down towards the floor. Hold for 20.

An illustration of someone laying on their back with their feet to standing, lifting their pelvis and lower back off the floor.

Bridging

Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis and lower back off the floor. Hold the position for five seconds and then lower down slowly.

An illustration of someone laying on their back and pulling their knee toward their chest.

Knee lift (stretch)

Lie on your back. Pull each knee to your chest in turn, keeping the other leg straight. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times. If this is difficult, try sliding your heel along the floor towards your bottom to begin with, and when this feels comfortable try lifting your knee.

An illustration of someone sitting with their knees bent and feet together, pressing their knees downwards.

External hip rotation (stretch)

Site you your knees bent and feet together. Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Did You Know That Inactivity is Actually HARD On Your Knees?

Between working from home and being glued to the television watching the latest election updates, many of us are guilty of increased “couch potato” behavior lately.  And we’ve all heard of the dangers of sedentary lifestyles contributing to obesity, etc.,  but did you know that *not* moving can actually weaken your knees and increase your chances of osteoporosis?

Continue reading for more from Noyes Knee Institute and the Journal of Public Health.

From Noyes Knee Institute

Do you spend a lot of time sitting? Maybe you work at an office where most of your time is at your desk, or maybe when you’re at home, you prefer to rest on the couch instead of being on your feet. Many people live a mostly inactive lifestyle, but they might not realize that inactivity can be the reason why they experience increased joint pain.

Learn the reasons why inactivity can hurt your knees and what you can do to change it.

Weakens Your Knees

If you live a life or limited activity, your body adapts to that lack of motion. Essentially, when you aren’t using your legs muscles, ligaments, and joints for moderate levels of activity, you are losing them. Your knees become weaker as you require less of them.

One runner found that as she took time off running to rehabilitate an injury, she could not run after completing her recovery because of knee pain. She had to complete additional physical therapy because the rest had caused her to develop a condition called chondromalacia of the patella.

Essentially, her kneecap would not follow the proper range of motion because she had developed some weakness in the joint. It’s a common condition for people who are not active. Even something as simple as going up or down the stairs can make your knees ache.

If you spend your day sitting, you also experience pain in other areas that can also aggravate the knee. Your quadriceps become tight, which exert a pulling sensation on your knees.

You can help your knees feel better by focusing on flexibility. Stretch daily, and participate in joint-stabilizing exercises like yoga. Try to be more active during the day. Stand at your desk, or take time to walk around the office a few times. Use the stairs instead of the elevator.

Increases Your Risk of Arthritis Pain

If you start to experience joint pain as a result of arthritis, your first instinct is to rest more, because walking, running, biking, or other activities cause pain. However, resting when you have knee pain is often the worst solution.

Resting will cause the muscles that give the knee support to weaken. As a result, they become less able to bear your weight, which results in greater joint pain. Reduced strength in the knee joint also translates to reduced stability, which can increase your risk for accidents and make exercising even more difficult to do safely.

If you have arthritis or if you have a history of arthritis in your family, staying active is one way you can help to prevent it from getting worse. Ask a knee specialist for exercises that are safe and helpful for strengthening your knees without causing you too much pain during workouts.

Promotes Weight Gain

A sedentary lifestyle is often why people struggle to manage their weight. Gaining weight with age is common, and spending your days seated can make that problem worse. With every extra pound, the pressure on your knees increases by about four pounds. So, just 10 pounds of extra weight means 40 pounds of pressure on your knees.

All that stress naturally means that your knees start to hurt, and they can hurt even more when you try to be active again. Make sure you intentionally choose low impact exercise as first. Try a stationary bike or a brisk walk in supportive shoes to begin. Focus on losing weight through diet control.

After you lose some weight, you can increase your physical workouts if your doctor believes they will be safe. You might try incorporating some resistance training to really give your lower body some increased strength and stability, as long as you also spend time stretching and increasing your flexibility.

Increases Risk for Osteoporosis 

From the Daily Mail

Being a couch potato weakens your bones: Adults in their 60s face greater risk of fractures if they spend hours sitting down each day – but walking 10,000 steps each day helps

  • The study of 214 adults was published today in the Journal of Public Health
  • It is the first to show a link between a sedentary lifestyle and osteoporosis
  • Participants’ hips and spines were scanned to measure their bone density

A couch potato lifestyle leads to weaker bones in later life, particularly for men, researchers have found.

Experts discovered that men spent more time on average sitting still than women and therefore had weaker bones, particularly in their lower back.

But the new findings, conducted by academics from Durham and Newcastle universities, show that even just completing 10,000 steps a day can help to keep bones strong.

The study showed that people in their sixties who spent a lot of time sitting down had weaker bones which increased their risk of developing ‘fragility’ fractures.

It is well known that weight-bearing and muscle strengthening exercises are important for building bone strength and preventing osteoporosis.

The study, published in the Journal of Public Health, is the first to show that a sedentary lifestyle in men is associated with weaker bones and osteoporosis.

More than half a million fragility fractures – where a fracture occurs from a fall at standing height or less – happen each year in the UK. It is estimated that by 2025, that number will have gone up by 27 per cent.

Dr Karen Hind, of the Department of Sport and Exercise Sciences at Durham University, said: ‘We know that excessive sedentary time can lower someone’s metabolism which can lead to being overweight and Type 2 diabetes.

‘What we now know is that being inactive is also associated with lower bone strength and an increased risk of osteoporosis.

‘Osteoporosis is a disease that affects older people but by encouraging this age group to keep active, it will help improve their bone health.’

The research team followed 214 men and women, aged 62, from Newcastle University’s Thousand Families Study.

Each participant wore a monitor for seven consecutive days which measured their physical activity and sedentary time. The number of daily steps was also recorded, and then compared with public health recommendations.

The participants’ hips and spines were scanned to measure their bone density.

Participants involved in 150 minutes of light physical activity a week had better bone strength than the more sedentary participants, according to the findings.

The men who spent more than 84 minutes per day sitting still, compared to the average of 52 minutes, had 22 per cent lower bone density in their spine.

The researchers say the impact on their bone density is similar to that of smoking, which is also a risk factor for osteoporosis.

The economic and personal costs of osteoporosis are substantial – in the UK the direct costs of fragility fractures are estimated to be £4.4billion which includes £1.1billion for social care.

The participants all lived in Newcastle-upon-Tyne, and Public Health England statistics indicate that the North East has the greatest proportion of physically inactive adults and the highest incidence of hip fractures compared to the rest of the UK.

The researchers said that the message from their findings is: stay active and reduce sedentary time.

They emphasised that the study shows that hitting the daily target of 10,000 steps and avoiding long periods of sedentary time will increase bone strength.

They say that even making daily lifestyle ‘hacks’ can make a difference – such as parking the car further away from the shopping centre or taking the stairs instead of the lift.

Dr Hind added: ‘Currently there are no specific guidelines for this age group to encourage light physical activity or to reduce sedentary time.

‘Yet, as people retire they are more likely to increase the time they spend watching television and reduce their daily step count.

‘It would be great to see initiatives that specifically target this group to increase their awareness of the importance of staying active and reducing the amount of time spent sitting still.’

Learn more about bone health


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

12 Tips for Walking When You Have Sensitive Knees

Sensitive knees can be a challenge for walking, but it is a recommended way to maintain your function and reduce your symptoms. If you have knee pain due to osteoarthritis or other causes, you don’t have to let that keep you from starting a walking program.

A regular program of walking can reduce stiffness and inflammation and it won’t make most chronic knee conditions worse. Walking is the preferred exercise by people with arthritis, and can help you improve your arthritis symptoms, walking speed, and quality of life, according to the CDC.

Walking is part of a healthy lifestyle to keep your heart and bones strong and your joints functioning. Here are tips for walking when you have sensitive knees.

Why Walking Is Good for Your Knees

Your knee joint is composed of bone and cartilage. Cartilage doesn’t have a blood supply that is always nourishing it by the pumping action of the heart and so it relies on joint fluid for nutrition. Moving your joints is the way that you ensure the cartilage receives the nourishment it needs to stay healthy.

You may notice that your joints are stiff and sore in the morning or when you’ve been sitting and inactive during the day. By moving your joints, you help them maintain their function and you may help keep them functioning longer.

Regular exercise maintains and builds muscles, which you need to support your knee and maintain functioning. Weight-bearing exercise such as walking also helps maintain bone health.

Discuss your exercise options with your doctor and physical therapist when you have any condition that is causing knee pain. While walking is recommended for many people, it may not be appropriate for you.

Should You Walk When You Have Knee Pain?

If you have mild to moderate pain in your knees due to osteoarthritis, walking and other exercise helps mobilize your joint fluid and lubricate the joints. You should walk and do other exercises that move your knee joints. You are likely to find that the stiffness, pain, and fatigue improve with exercise.

If you have moderate to severe pain in your knees before you start walking, take it easy. Do a shorter walk at an easy pace or try an activity that doesn’t place much stress on the joint, such as water exercises in a pool. If joint pain remains severe, stop immediately as it is a sign of inflammation or joint damage that needs treatment.

If you have joint pain occasionally the day after a walk or run, you should take a day off and do a shorter workout or one that doesn’t put stress on the joint. If you always have joint pain after exercise, you may have to switch to a form of exercise that doesn’t put stress on the knees, such as cycling or swimming.

Tips for Walking With Sensitive Knees

Taking certain precautions can make it easier to continue your walking routine despite sensitive knees. Here are 12 ways to protect your knees when walking.

  • Add cycling: Incorporate cycling on a stationary bike, bicycle, or even an under-desk cycle to help keep your opposing muscles in shape for better support of the knee.
  • Aim for 6000 steps per day: A study found that people with osteoarthritis knee pain benefit most when they walk 6000 steps or more per day.2 If you wear a pedometer or use a phone app to track your steps, all of your steps during the day count. Make that your first goal. If you can eventually exceed that regularly without increasing pain, that is good.
  • Build your walking time: If you are new to walking, steadily build up your walking time following a plan for beginners. Walking can be broken up into 10-minute segments, with an ultimate goal of 30 minutes per day. Start at an easy or moderate pace as you build endurance. Eventually, aim to walk briskly at 2.5 to 3.5 mph or a pace that has you find challenging.
  • Choose softer walking surfaces: Walking on natural surface trails (dirt, bark dust, pea gravel) is easier on the joints. Although sometimes uneven, natural surfaces provide more balanced exercise. For even surfaces, choose a cinder track or asphalt rather than concrete. Note that flooring in malls and stores is primarily concrete.
  • Choose the right shoes: Shoes should be flat and flexible, bendable in the forefoot with a low heel-to-toe drop. Avoid high heels, pointy toes, and heavy shoes. Look for shoes with a wide toe box. Even a 1.5-inch higher heel can increase pressure on two common sites for knee osteoarthritis damage. Choose heels that are 3/4 inch or less.
  • Keep moving throughout the day: Get up and move around or stretch every 15 minutes. This will keep your joint fluid moving and nourish your knees. Even just a minute can help reduce the health risks of sitting and will be good for your joints.​
  • Lose excess weight: If you are overweight, losing even a few pounds can reduce stress on your knees. Diet is the most effective way to lose weight. You will be able to walk and exercise with less pain and discomfort after some of the excess weight has been lost.
  • Use cold packs after walking: You’ve done well by getting your joint fluid moving. You can apply cold packs afterward to help reduce inflammation.
  • Use inserts: When you have sensitive knees, avoid arch supports and shoes that have a high amount of arch support. You want your foot to move as naturally as possible. You can use over-the-counter orthotics that provide cushioning and support if you think that is helpful for you or they have been recommended by your doctor or podiatrist.
  • Use walking poles: Some people find that using trekking poles or Nordic walking poles helps them with stability and reducing joint fatigue when walking. Canes and other walking aids may be useful, depending on your condition.
  • Walk during low-pain times of the day: If you have a lot of pain or stiffness in the morning, simply try to get up and move around for a minute or two every half hour. You will better enjoy long walks at a time when you have fewer aches, and that will help you be consistent.
  • Warm up: You may benefit from applying heat to your joints before you walk, or walking after taking a warm shower or bath. Starting at an easy pace is recommended for everyone, but especially when you have stiff or sore joints. Start slow to get your joint fluid moving. Then you can pick up your pace after a few minutes.

A Word From New Mexico Orthopaedics

Walking is the most accessible form of physical activity and can help you maintain joint health. However, it’s not the only option. If your sensitive knees keep you from walking, you can get the physical activity you need by enjoying cycling, pool exercises, swimming, or water aerobics.

You should also include resistance exercise to build and maintain muscles, including any specific exercises recommended for your knees by your doctor or physical therapist. Balance exercises can also be beneficial. Once you are confident walking, you can even include them in your walking workouts. Just keep moving!

 


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Calculating the Correct Portion Sizes for Weight Loss

Article Featured on Verywellfit

Understanding the right portion size for you is necessary for maintaining a healthy weight and a key ingredient to any successful weight-loss program. The simple truth is that many a good weight loss attempt has been undermined by our tendency to add “just a teensy bit more” if something looks good, believing that it either doesn’t matter or that we can somehow make up the difference elsewhere.

Irrespective of the type of diet you are on, identifying the correct portion size allows you to know exactly how many calories, carbs, sodium, or fats you are consuming. It is the cornerstone to building good eating habits, increasing your chances of not only losing weight but keeping it off.

Portion Size vs. Serving Size

Many of the problems related to portion size stem from misconceptions about what the term actually means. For example, if you use the Nutrition Facts label on a food product to direct your portion size, you may already be setting yourself up for error.

What you’ll find on the label is the serving size, a standard set by the U.S. Food and Drug Administration (FDA) to describe “the amount of food customarily consumed in one sitting for that food.” It is simply used as a reference point to describe the amount of food in relation to the nutritional information shown.

Portion size is the amount of a specific food that you actually eat. It is often larger or smaller than the serving size on the nutrition label. If you confuse serving size with portion size, your calorie counts will likely be way off and may undermine your weight loss goals.

Let’s say, for example, that you regularly snack on low-calorie microwave popcorn. A serving size according to the Nutrition Facts label is 3 cups. There are two servings in each full-size bag. If you eat the whole bag, your portion size is 6 cups—double the serving size and double the nutrition values.

Similarly, the recommended serving size of grapes is 1 cup or roughly 16 grapes. Unless you count out the grapes, this “low-calorie” food can increase your carb intake well beyond your intended daily limit.

This is true even with respect to certain diet apps that base their calculations on FDA serving sizes. Unless you have the reference values and make the appropriate adjustments—inputting eight grapes as a half-portion or 20 grapes as a 1.25-portion—the app will be of little benefit to your weight loss strategy.

Calculating Portion Sizes

There is no right or wrong amount of specific food to eat when you want to lose weight. The proper portion sizes of food are the portions that allow you to fuel your body with energy and nutrients and feel satisfied. However, the ultimate aim of any weight loss plan is to consume fewer calories than your body utilizes to remain at your current weight. You need to do so without depriving yourself of important nutrients, including healthy fats and carbohydrates.

Unlike serving size, the portion size is calculated based on how many calories you plan to consume in a day. You would then plan your menus by calculating how much of a certain food you can eat to remain within that limit.

As such, portion sizes can vary as long as nutritional needs are met. These goals are outlined in the 2015 to 2020 Dietary Guidelines for Americans issued by the U.S. Department of Health and Human Services.

To determine your correct portion sizes, use a weight loss calculator to determine how many calories you need to consume daily to lose weight. The calculation is based on your age, sex, height, current weight, activity level, weight loss goal, and intended weight loss date.

Your goal would then be to strategically design menus around those dietary constraints, selecting not only the foods you can eat but how much you can eat. Those are your portion sizes. Oftentimes, it helps to work with a licensed nutritionist when first starting to ensure that the diet plan is not only safe but meets your daily nutritional goals.

Tips for Portion Control

Once you know how much to eat, you may need to take extra steps to ensure the portion sizes are accurate.

  • Use portion control dishes. To aid in your weight loss goal, invest in a set of portion-control plates, serving spoons, and beverage glasses. They can easily be found online or at larger retail department stores. The dishes often have clever designs that can help guide proper portion sizes.
  • Measure food on a scale. Throughout your diet (but especially at the beginning), it is helpful to use a digital scale to weigh your food accurately. Other methods are available if a scale is not handy.
  • Try smaller plates and bowls. Eating right out of a box or bag can make it nearly impossible to maintain portion sizes if you’re not paying attention. Instead, aim to portion out food onto a plate or bowl. Smaller dishes make your food look more substantial.
  • Count your condiments. Don’t make the mistake of thinking ketchup or a little extra hummus doesn’t matter when it comes to portion size. Measure these out as you would anything else. A heaping tablespoon of peanut butter, for example, may end up being two tablespoons, doubling your intake from 95 calories to 190 calories.

A Word From Verywell

There is no question that weight loss requires insight, preparation, and discipline. By establishing good habits from the start, you are more likely to reach your goals and keep the weight off for good without unneeded stress or anxiety.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Benefits of Exercising With Osteoarthritis

IF YOU’RE ONE OF THE more than 30 million Americans who, according to the Centers for Disease Control and Prevention, have osteoarthritis – the degenerative wear and tear and most common form of arthritis – you might be reticent to exercise.

“Joint pain can accompany osteoarthritis, so people assume that movement will worsen the condition,” says Katrina Pilkington, a Nevada-based National Academy of Sports Medicine certified personal trainer and corrective exercise specialist.

However, lack of exercise can actually increase joint stress and degeneration. Meanwhile, regular exercise can not only ease symptoms, but actually slow progression of the joint disease, according to a 2018 review published in the Journal of Exercise Rehabilitation.

Here are five science-backed ways that exercise improves the symptoms and progression of osteoarthritis:

  • Lubricating joints.
  • Replacing damaged cells with new, healthy ones.
  • Strengthening muscles.
  • Reducing excess body weight.
  • Relieving symptoms of depression and anxiety.

Learn more about the benefits of exercising with osteoarthritis.

Lubricating Joints

A soft tissue called synovial membrane surrounds your joints and produces a fluid that acts like gear oil for your joints. This synovial fluid reduces friction to prevent further damage to the cartilage and bone – and exercise stimulates its production, Pilkington explains. Plus, by increasing the flow of oxygen- and nutrient-rich blood to the synovial membrane, your joints are able to stay lubricated both during and between your workouts.

Synovial fluid also prevents the collection of inflammatory proteins within joints that can lead to osteoarthritis’ trademark pain, says physical therapist William Behrns, a board-certified Orthopedic Clinical Specialist at the Hospital for Special Surgery in New York City.

Replacing Damaged Cells With New, Healthy Ones

In osteoarthritis, cartilage wears down, degrades and stops cushioning the joints. However, a 2019 animal study published in the International Journal of Molecular Medicine suggests that exercise stimulates cartilage autophagy, the process by which the body clears out and recycles old, damaged cells so that new ones can take their place.

Joint movement during exercise may also activate genes associated with cartilage rebuilding, according to the Arthritis Foundation.

Strengthening Muscles

Even if you’ve never considered yourself a bodybuilder, when it comes to managing osteoarthritis, there’s good reason to pick up some weights, says Chris Kolba, Ph.D., a physical therapist with the Ohio State University Wexner Medical Center. Your muscles are in charge of both bracing the joints as well as absorbing shock when you walk, jog or do anything that involves impact.

“The stronger your muscles are, the more protected your joints will be,” Behrns says. That’s especially true of the knees and hip joints, which constantly support the weight of your entire body.

Reducing Body Weight

Maintaining a healthy body weight is important to making sure that those knees and hips aren’t under any excess stress.

“Joint stresses are directly related to the amount of weight placed on the joint during an activity,” Behrns says. “The less you weigh, the less joint stresses will exist.” He explains that every pound lost results in a four-fold decrease in stress placed on the knee.

If you’re already at a healthy body weight, you’re already enjoying this benefit and losing more weight is not advised.

Relieving Symptoms of Depression and Anxiety

One in five adults with arthritis suffers from anxiety, while depression symptoms occur twice as often in people with arthritis than in those without the disease, according to a 2018 analysis from the Centers for Disease Control and Prevention. Pain, mobility limitations and side effects from pain and anti-inflammatory medications are leading reasons for an increase in depression and anxiety in men and women with arthritis, according to the Arthritis Foundation.

Exercise is an established method for treating mood disturbances and mental health disorders, and a 2003 analysis published in Exercise and Sport Science Reviews concluded that, “in osteoarthritis, the psychosocial benefits of exercise are as important as physiological improvements.”

 


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

3 Lifestyle Choices for Healthier Knees

3 Lifestyle Choices for Healthier Knees

Article Featured on Active Implants

The knee is one of the largest, most complex joints in the human body and the most common joint injured. While several common causes for knee pain exist, many lifestyle choices may reduce pain and postpone or eliminate the need for knee surgery in the future. Here are 3 tips for maintaining healthy knees and a healthier life:

Take care of your overall health

Taking better care of your physical and mental health will not only make for a happier and more fulfilled life, but can also improve the strength of your knees. Studies have shown that ailments such as back pain and depression have been linked to knee pain, so making even the simplest of changes like strengthening your core and losing weight can help stave off the prospect of knee surgery. Did you know losing 10 pounds relieves about 40 pounds of pressure on your knees?

Drink more water

Water is not only vital to healthy bones and skin, it is also vital to knee health. The cartilage in our knees is made up of mostly water – up to 80 percent when we’re properly hydrated. But as we get older, the water content gets lower, resulting in unhealthy cartilage and possibly degenerative joint disease. Lack of water can also lead to dehydration, which can drain your energy and make you tired. So drink up! The Institute of Medicine recommends an adequate intake is roughly about 13 cups of total beverages a day for men, and 9 cups of total beverages a day for women.

Keep moving

Knee cartilage depends on movement to stay healthy and heal. Aim to be active up to 30 minutes a day, five days a week doing any of your favorite knee-safe activities like walking, yoga, swimming or low-impact aerobics. Consider adding in knee exercises to your routine, such as marching, sit to stand/stand to sit, hamstring curls, heel raises and squats for added knee strengthening.

Even after making these healthy lifestyle choices, you may still experience knee pain or injury. If your pain gets to the point that you are unable to enjoy your favorite activities or if it affects your quality of life, it’s time to see a doctor to determine the cause of pain and choose a treatment plan that’s right for you.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

Rotator Cuff and Shoulder Rehabilitation Exercises

Rotator Cuff and Shoulder Rehabilitation Exercises [PDF Handout]

To ensure that this program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.

After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well-structured conditioning program will also help you return to sports and other recreational activities.

Click to view and download this handout.


New Mexico Orthopaedics is a multi-disciplinary orthopaedic clinic located in Albuquerque New Mexico. We have multiple physical therapy clinics located throughout the Albuquerque metro area.

New Mexico Orthopaedics offers a full spectrum of services related to orthopaedic care and our expertise ranges from acute conditions such as sports injuries and fractures to prolonged, chronic care diagnoses, including total joint replacement and spinal disorders.

Because our team of highly-trained physicians specialize in various aspects of the musculoskeletal system, our practice has the capacity to treat any orthopaedic condition, and offer related support services, such as physical therapy, WorkLink and much more.

If you need orthopedic care in Albuquerque New Mexico contact New Mexico Orthopaedics at 505-724-4300.

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