The theme for national arthritis week here in Ireland this year is ”let’s get physical”. This week will be based on physical activity and its importance for those living with arthritis. Arthritis Ireland is trying to encourage everyone to try even small amounts of physical activity as it will help them remain more independent.
“Physical activity is one of the most effective treatments to help manage arthritis. Although the pain from arthritis can make a person feel less like exercising, even a small amount or a moderate amount of activity can help to relieve pain, stiffness, and inflammation.”
– Gráinne O’Leary, Chief Executive
We’ve all been working hard on trying to integrate back into society since the relaxation of the pandemics restrictions. With many of us staying inside over the last few years, it could make it that bit harder to ‘get up and go‘. Remember, inactivity can cause pain too, especially on the knees.
Below are our top do’s and don’ts on how you can best manage arthritic knee pain while you focus on physical activity.
It’s important to keep active but don’t overdo it. While we try to push physical activity, it’s important to know that too much can cause the muscles that support your knees to become weak and this can cause long-term issues.
Try to avoid kneeling or standing for long periods of time as this can put excess pressure on your knees. What we would recommend is to try some low-impact exercises. This would mean trying:
These activities are good for your knees and can help keep you moving.
We all have a guilty pleasure, our favourite sweet treat but sadly, too much of it can have a negative impact on your weight. Keeping yourself at a healthy weight can making a huge difference when it comes to the strain on your knees.
Our knees, support the majority of our weight all of the time, this is why a healthy weight is a great starting point.
It is important to include at least 20-30 mins of physical activity into your daily routine, but don’t be afraid to use walking aids. This could be a cane, crutch or walking stick that can help take the pressure off your your feet and knees. They can be a godsend, especially if a flair up arrives.
A good pair of shoes are worth their weight in gold. Anyone who has had to go for a walk or been on their feet all day will testify to that. Flat pumps or steep heels can actually worsen your arthritic knee pain. Your doctor will generally recommend cushioned insoles to help reduce the amount of stress on your knees.
Of course, if you are unsure, talk to your doctor or even your occupational therapist. They will be able to help you find the right shoes and/or insoles.
Jarring Yours Joints
When it comes to getting more active, jarring activities should be avoided. They can actually further injure your knees and feet. Jarring activities would include the likes of:
While resting is just as important as exercise for those who live with arthritis, it’s important to find the right balance for you. Too much rest can weaken your muscles and this can worsen your joint and knee pain.
Do you or someone you care for live with arthritis? Looking for a safer and easier time in the kitchen? Check out our daily living aids range here today. Our Uccello Kettle was thoughtfully designed for those living with arthritis. The Uccello Grip Mat, makes life with jars and lids a doddle and our Muggi Cup Holder makes carrying tea/coffee safe and easy every time.