Walk It Off! Aerobic Exercise Confirmed as Top Pain Reliever for Knee Osteoarthritis

A systematic review and network meta-analysis published in The BMJ on October 15 suggests that aerobic exercise is the most effective way for patients with knee osteoarthritis to reduce pain, improve movement, and enhance their overall quality of life.

Knee osteoarthritis—the "wear and tear" of cartilage that causes pain, stiffness, and decreased function—affects around 1 in 5 adults in the U.S. and is the leading cause of chronic disability.

Aerobic Exercise Yields the Greatest Benefits

Dr. Lei Yan, the study's first author, stated that aerobic exercise "consistently showed the greatest benefits across almost all outcomes."

• Aerobic exercises involve rhythmic and repetitive movements such as walking, cycling, jogging, and swimming.
• These movements "help nourish the joints, they strengthen supporting muscles, and they reduce pain," according to CNN fitness contributor Dana Santas.

Safe Exercise Guidelines for Joint Pain

When starting an exercise routine to manage knee osteoarthritis, experts recommend a cautious and focused approach:

• Focus on Low- to Moderate-Impact: Avoid high-impact activities like running or jump training (plyometrics).
• Start Small: For beginners, start with just five to ten minutes a day of walking or cycling to build strength.
• Warm-up is essential: Mobilize your ankles and hips first with stretches like ankle circles or simple hip mobility exercises.

• Protect the Knee Joint:

• Avoid deep squats and twisting the hips. If hips are tight, the stress of movement can transfer to the knee.
• Ensure that your knees (a hinge joint) "aren’t being asked to do something that they’re not designed to do."

 Adding Strength Training

Low- or moderate-impact strength training can further improve mobility. An easy starting exercise is the single-leg Romanian Deadlift (RDL), which can be modified by:

• Shifting weight to one leg and coming onto the toes of the opposite leg.
• Holding onto a wall for balance.

The study found that the benefits of both aerobic exercise and strength training rely heavily on consistency, not intensity.

Dr. Antonia F. Chen, Chair and Professor of Orthopedic Surgery at the University of Texas Southwestern Medical Center (not involved in the study), noted that while knee osteoarthritis is not reversible, other treatments include acupuncture, weight loss, anti-inflammatory supplements, and physical therapy.

Disclaimer: This content is published only for health awareness and informational purposes. It's not a substitute for your professional medical advice. You must consult a doctor/healthcare professional regarding your specific health concerns.