Health Blog

Don’t be Afraid to Get Moving! 7 Exercises to Relieve Hip and Knee Arthritis

Hip and Knee Arthritis

Being energetic and active seems like a mere dream for those with hip and knee arthritis. How can you think of exercise when your joints are killing you? Or perhaps you’re hesitant to put effort into a decent workout on a good day because you’re afraid those pesky pains will start acting up again? One common misconception of having joint arthritis is that exercising will enhance your pain and cause injury, but those who find this true are most likely trying activities that are too strenuous for beginners with their condition. If fear consumes you to the point where you avoid increased activity entirely though, the stiffness, swelling, and pain which reduces your range of motion will only worsen over time along with leading to muscle loss and weight gain. Yikes!

Now, you’re not going to start with something as intensive as kickboxing, but you’ll be surprised to know engaging in the right activities, such as stretching or range of motion, strengthening, and endurance aerobics, will only work to improve your symptoms! Exercise will go beyond just relieving pain, fighting off any future damage while you strengthen your bones and muscles, improve your joint mobility, reducing joint pressure, increase overall flexibility, and all the while maintaining a healthy weight! So what are the best moves to get your body in motion? Check out these top seven exercise routines just for you!

1. Stretching

The easiest way to embark on relieving arthritis through exercise is to begin with some simple stretches like leg raises. By doing so, you can get a feel for your current range of motion, what’s comfortable for you and what isn’t. You can always rely on a good stretching session to kick those joint pains to the curb as they will help warm up your muscles and prepare them for any activities to follow.

2. Yoga

Taking a step up from basic stretching, what isn’t there a yoga move for? Studies have shown this mind-body practice to be beneficial in more ways than one, and relieving arthritis is no exception! The gentle stretching, increased flexibility, and enhanced energy yoga offers will decrease any aches and pains you’re suffering from. Some beginner moves specifically for hip and knee relief include the half pigeon pose, low lunge, camel pose for opening up the hips while the supported warrior and triangle pose assist in alleviating your knees.

3. Pilates

This “overrated” exercise has earned all of its high praise. This is the go-to workout of major athletes for injury recovery and prevention. It’s a safe, low-impact, exercise with little intensity. Pilate movements are extremely easy so anyone of any age can engage in them without difficulty. Start off with a few simple moves or invest in the latest Pilates DVD for beginners and make some space in your living room!

4. Water Aerobics

Where regular running and aerobics fail as they are too stressful on your joints, water aerobics step in for the win. It’s no mystery that being in water makes you feel lighter which works in your favor as it takes less weight and pressure from your painful joints. Water workouts from swimming, jogging, or even playing sports will help get rid of pain. If you don’t own one, hit up your local pool. Your body will thank you!

5. Walking

Since simplicity is key here, why not incorporate something you do every day into your arthritis relief regime? Getting those knees and hips in motion will help rebuild your worn and damaged joints and diminish the pressure surrounding those areas. So go out and enjoy the scenery at the neighborhood park or take a stroll around the block.

6. Cycling

Does your community hold a weekly spin class? Don’t shy away from joining in on the fun! Cycling is another low-impact exercise and the cyclic pattern stimulates cartilage in the joints, allowing them to loosen up rather than remaining so stiff. Gradually, you can work your way up to riding a bike outdoors.

7. Weight Training

Although this sounds intimidating, with the proper guidance and perseverance, weight machines are extremely beneficial for hip and knee arthritis. We’ve touched base on how important strengthening is as a means to relief pain so of course lifting weights will lead you straight to that as well as improving your physical performance and overall symptoms. You can begin with a very light pair of ankle weights and slowly but surely work your way up from there.

As with any condition, you should always talk to your doctor or physical therapist to make sure you’re on the same page with what’s best for your body and where you should begin, just like with any new exercise routine, you want to take your time and at an easy level. With dedication and a positive mindset, you can always excel! Pay attention to your body though and make sure you’re not pushing yourself too hard and overdoing it. Also, remember to applying heat before any workout will relax your joints, kill any existing pain before you begin and icing your joints afterwards will prevent swelling and discomfort.

Now that you’ve acknowledged your options, it’s clear getting yourself moving isn’t that far-fetched of a goal. Whether you’re planning to increase your range of motion, strengthen your body, or improve your overall fitness, you no longer have to let the pain weigh you down! By finding the right exercise, you will begin to feel like a whole new you! For more helpful tips on arthritis and other health related issues, be sure to check out our blog today!

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Amazing therapists! So kind and patient! They helped me recover from my seventh concussion! No more nausea and 100% improved balance. I made a full recovery in 6 weeks!
Hile Originals
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02:11 31 Jan 20
My neurologist prescribed balance therapy, which was done here at OBTS. I was skeptical of balance therapy at first, but by golly, it worked! It helps that the staff is phenomenal and fun, which helps make therapy sessions a little easier. If I ever have other therapy needs, I will make a return trip here.
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All your people are very helpful and answer any questions I have enjoy the great help they have given me so can be active again
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I enjoyed each visit at OBTS for each of my therapy sessions. They helped and I felt I was a part of a family as I got to know each of the therapists.
rodney dowell
rodney dowell
22:35 13 Jan 20
Ortho/Balance helped me achieve full movement of my knee after full knee replacement. Their Physical Therapy Dept. is exceptional.I have been to other PT CLINICS; but Ortho/Balance outshines them all by a Hundred fold. They are caring and they don't rush you through. I recommend them above all others, they truly the BEST. I was fortunate to have found them by accident. All the staff are great; but Joe Lucio is top shelf. He is attentive and doesn't hurt you Very gentle and gets the job done. THANK YOU ALL RODNEY DOWELL
Amber Verstat
Amber Verstat
19:17 19 Dec 19
Went in with the most horrible pain in my leg muscles. Staff (Joe worked on me) did a wonderful job helping with pain! I was about to just chop off my leg, honestly. Highly recommend!
Lou Donkle
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18:47 19 Dec 19
5-stars for the hands-on staff, 1-star for the business policies regarding their high-priced laser treatments. I arrived on my first appointment with a prescription from my doctor for medicare-covered machine-therapy (iontophoresis and ultrasound) plus PT. After a 1-hour evaluation with a therapist, only THEN was I informed they do not offer the medicare-covered machine therapy prescribed by my doctor. Three different people eventually told me that my prescribed medicare-authorized treatment was not supported by medical research and they recommended laser therapy that was NOT covered by medicare and would cost me hundreds of dollars for a series of treatments.I was SHOCKED! I asked ... you mean a medicare-authorized treatment is NOT supported by medical research?! And you cannot provide me exactly what I came here to get?! And you waited until AFTER a 1-hour evaluation before you told me all that?! I was in total disbelief and felt terrible because of all the subtle but polite pressure that was put on me when all I wanted was what my doctor had ordered. Why did they need to make me feel so terrible? I just couldn't believe it.After I asked my questions, the "manager" was consulted several times and I was eventually informed that they COULD do most of what was prescribed by my doctor and it would all be covered by medicare. I felt trapped since I had already been there one hour so proceeded with the treatment. This is where the 5-star rating starts. All hands-on people were OUTSTANDING and the full course of PT fixed my issue 100%.My advice is to be very cautious if you are recommended treatments NOT ordered by your doctor. Otherwise, an excellent place.
Elaine Krause
Elaine Krause
18:18 11 Dec 19
I attended several of the Saturday workshops at OBTS to increase my knowledge as a yoga instructor. Noel’s informative presentations were tailored to meet the needs of those individuals who were present. I took advantage of the free assessment offered to the attendees, and chose to try PT to resolve a minor issue. The therapists did an excellent job correcting the problem quickly. Great team of professionals! Thank you!
Timothy Knopf
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20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
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20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
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18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
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17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
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16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
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15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
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20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
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21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
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Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
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19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
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My experience has been a very enjoyable and rewarding experience in getting me to feeling better.The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
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21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
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02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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