It started as a mild ache in the front of Sarah's knee. Though barely noticeable at first, the pain got worse over the next few weeks. Like so many people with knee pain, Sarah decided she should stop running because maybe that was causing her pain.
And when she could, she avoided stairs. Soon enough a hike at Chautauqua seemed difficult, and Sarah eventually avoided hikes altogether. This tale is all too common for thousands of people with knee pain. And if you see an x-ray of your damaged knee, you might be even more likely to avoid activity.
This is wrong-headed thinking. Results of a quality study that assessed the affect of exercise on knee pain found that walking more than 6000 steps per day actually decreased the likelihood that knee osteoarthritis would cause pain and limit function. And doing more is even better. The same group of researchers found that, after two years, for every 1000 additional steps subjects logged, functional limitations were reduced 16-18%. ** That's impressive!
Okay, so walking more means less knee pain. But what if walking hurts too much? Enter PT. When looking at multiple high quality studies on knee arthritis, PT made a significant difference in pain and function if the PT program:
- was individualized (versus a class)
- happened 3 times a week
- focused on aerobic fitness and quadriceps strength
Check out these 2 great exercises to increase quad strength:
Many people who love to run and walk give it up because of knee pain. In fact, there's a widespread miscon
ception that exercise w
ears joints out. Such an ingrained belief can put a wrench in your plans; if you expect more pain from exercise, it's likely to happen. It's called the nocebo effect.
This misconception flies in the face of findings from well-controlled studies. You are not like a fan belt or a piston in your car. You are meant to use your joints and they will respond by getting stronger.
You might need to start with physical therapy. And then you might have to start with a short walk, or you may need to walk with poles, or even walk on our Anti-Gravity treadmill. Starting is the key. Don't let pain, or fear of pain, limit your activity level. With the right treatment and the right guidance, you can be on the trails again.
|
