Physiotherapy - Osteoarthritis Therapy Session 2

World Health Organisation (WHO) Guidelines for exercise recommendations

●    At least 150 to 300 minutes of moderate-intensity aerobic physical activity
●    OR at least 75 to 150 minutes of vigorous-intensity aerobic physical activity
●    Limit the amount of time spent being sedentary.
●    Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits
●    Should include everyone, irrespective of age, gender, pain, co- morbidities and disability
●    Under 65 to ensure 2 days a week at least doing some strengthening work
●    Over 65 to ensure 3 days a week at least to be doing some strengthening AND balance work

What is physical activity?

Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work.

Both moderate-intensity and vigorous-intensity physical activity will improve your health.

Popular ways to be active include:

●    Walking
●    Cycling
●    Wheeling
●    Sports
●    Active recreation and play

This can be done at any level of skill and for enjoyment by everybody.

Benefits of exercise

●    Increased range of movement of knee
●    Better pain management
●    Increased muscle strength
●    Stronger bones, reducing risk of Osteoporosis
●    Weight control
●    Reduced stress and improved sleep patterns
●    Increased energy levels
●    Improved self-esteem

Types of exercise

Range of movement

This is to maintain the flexibility of the knee.

It involves taking the knee through its comfortable range and then easing it just a little further. It should be completed gently, so the exercises can be done during a flare up. Range of movement exercises should be done every day. Attempt to take the joint through its comfortable range between 3 and 10 times each session.

Muscle strengthening

This is to strengthen the muscles which move, protect, and support your joints.

By strengthening, joints become more stable and tasks such as walking and climbing stairs become easier.

Aerobic fitness

This is exercises that raises the heart rate.

This burns off calories, speeds up metabolism, maintains a strong heart and helps muscles work more effectively. Moderate exertion used when exercising should bring about slight breathlessness and an increased pulse. Feeling more than that may mean that you are doing too much.

Signs of over doing it

Some post exercise muscle soreness and tiredness is normal and nothing to worry about.

●    If you have more pain in the joint which lasts for longer than 1 hour after exercising, you have done a bit too much
●    If you have more pain try your painkillers, ice, heat and keep the joint gently moving – go back to base line exercises and build back up

Motivating yourself!

●    Find something you enjoy
●    Maybe a new activity or use music you enjoy
●    Try setting yourself realistic goals that you can measure – write them down
●    Go with a friend
●    Keep a diary to indicate progression

Footwear advice

●    Wear firm supportive footwear with a good heel
●    Avoid flat shoes/dolly shoes
●    Have a fastening like laces/Velcro
●    Consider insoles if pronate a lot