This advice and exercises have been selected to help you manage the symptoms of your arthritis

Transcription

1 This advice and exercises have been selected to help you manage the symptoms of your arthritis

2 1. GENERAL ADVICE Movement is good for your arthritic knee it helps to keep the tissue healthy, increases the circulation and keeps the muscles working. Weight: Avoid carrying heavy weights whenever possible. Instead use a shopping trolley/wheeled suitcase or wheelbarrow when gardening. If you are overweight there is an extra load through your knees, which can cause faster wear and tear of the joints. It is therefore advisable to reduce your weight with a sensible diet and gradual increase in exercise. Walking Aids: Using a walking stick in the opposite hand to the painful knee will reduce the amount of stress through the joint. Correct stick length is important, with your arm relaxed by your side the stick should come to your wrist. Climbing Stairs, Steps, Kerbs: This increases the stress going through the knee. We advise the correct method for stairs, steps and kerbs when your knee is painful is: Going upstairs - best leg up first. Going downstairs - worst leg down first with the stick. Do use available banisters, rails and walking aids. Footwear: Low heeled, firm footwear is essential for stability and comfort. Cushioned insoles, which prevent jarring of the joints, are advisable. Unsupportive, loose fitting slippers are not advised.

3 Chairs: Sit in a comfortable chair, which you find easy to get out of. The height and depth is important. If necessary, raise the seat with the use of cushions or newspapers, to make standing up easier. Lean well forward and push with the arms to get out of the chair. Try not to sit or sleep with a pillow under your knees for any length of time, as there is an increased chance of losing the ability to fully straighten your knee. Rising from a Chair: Sit at the front of the chair with your feet flat and well underneath you. Pushing on your hands relieves pressure in your knees as you stand up. Standing: If it aggravates your knees, avoid prolonged standing e.g. washing up, ironing. Try to sit or perch on a high stool. Try to ensure when standing that your knees are straight and your weight equal between both legs. Kneeling: Kneeling can often be painful and difficulty experienced in getting up. Long-handled instruments, e.g. brushes and gardening tools are useful. If you need to kneel for a short period, try using a small cushion under the knees. Ensure you have a stable object nearby to lean on when getting up.

4 Rest versus Activity: Do activities you enjoy, but find the balance between activity and rest. If an activity increases your pain for longer than two hours after an activity consider reducing what you do. Equally, too much rest can be harmful so take regular breaks or stretches when sitting in a chair. Medication: Anti-inflammatory and pain relieving drugs can be useful. You can buy them at the pharmacy but seek advice from the Pharmacist before purchasing them. Whatever drug you are given, it is important to take it as advised by your Pharmacist/GP. Consult your doctor or Pharmacist if: a. You have taken the prescribed course and have felt no relief. b. If you have any side effects. Ice c. If you have finished your course of drugs and are feeling better but are unsure if you need to continue. Can be used at anytime, particularly if knees are swollen or hot. It is very useful for pain and swelling, or after a minor twisting injury. Method: Cover the knee with a damp towel to prevent an ice burn. Apply a packet of loosened frozen peas or crushed ice and keep in place with a towel. Keep on for between minutes - NO LONGER! Check the skin every 5 minutes for excessive redness or blistering. You can reuse the packet of peas many times. Twice a day is usually ideal for reducing pain and swelling.

5 Other forms of Exercise Walking: Swimming: Cycling: Moderate distances within comfort in well fitting shoes; avoid steep inclines and uneven ground. Breaststroke leg kick may aggravate your knee pain, but crawl kick is usually fine. Exercise classes in water may be beneficial. Static bicycles, with minimal resistance, are a good way to moderately exercise the knee. Avoid over-bending the knee by ensuring the seat is not too low. Other activities: If you enjoy pursuing an activity then, providing they do not aggravate your symptoms, they should be alright to be continued. After a period of inactivity resume exercises gradually. Activities which cause high impact and shear on the knee should be avoided i.e.: road running, lunging. The increased forces created during these activities lead to more rapid development of arthritis

6 3. EXERCISE Exercise can be beneficial for: a) Helping to decrease your pain and stiffness. b) Increasing your knee range of movement. c) Strengthening the muscles around your knee to protect your joints as much as possible. d) Improving your general functional ability around the home. Advice: Exercise each affected joint at least twice a day. Ensure that you exercise slowly and gently - never exercise beyond the point of pain. Be prepared for some slight discomfort in the muscles after exercising - this will get easier as the muscles become stronger. If an exercise continues to aggravate your symptoms - discontinue that exercise. Begin with the first four exercises and then progress, as you feel able. Each exercise should be repeated five times initially and then increased to x10, as you feel able. Lying or sitting with legs straight, bend your ankles and push your knees down firmly against the bed. Hold 5 seconds then relax. Lying or sitting, bend one leg, put your foot on the bed and put a cushion under the other knee. Exercise your straight leg by pulling your foot and toes up, tightening your thigh muscle and straightening the knee (keep knee on the cushion). Hold approximately 5 seconds and slowly relax.

7 Lying or sitting bend and straighten your leg. Sit on a chair. Tighten your thigh muscle and straighten your knee. Hold for approximately 5 seconds and slowly relax your leg. Standing Tighten thigh and bottom muscles. Keeping muscles tight, slowly bend the knees, lowering the body about 6". Straighten up and relax. Stand in front of a cm step. Step up 5 times with one leg leading and then repeat with the other leg leading. 9 Stand with the leg to be stretched on a step. Flex your ankle and push the heel towards the step keeping your knee straight. Hold for approximately 5 seconds then relax. Bend your upper body forwards from your hips keeping your back straight. You should feel the stretching behind your knee and thigh.