For decades, mainstream doctors have had a simple recommendation for patients suffering from osteoarthritis… Rest.
This advice seems to make sense. Resting gives painful, swollen joints a chance to heal, right?
New research shows the opposite is true.
The study was published in the journal Osteoarthritis and Cartilage. Researchers observed cartilage cells on a microscopic level to see what happens during physical activity.
When we exercise, cartilage in the joints gets squashed. It expands and contracts. Researchers found that cartilage cells react to this physical stress by blocking the inflammation that causes osteoarthritis.
Researcher Su Fu of Queen Mary University in London was the study author. “We have known for some time that healthy exercise is good for you,” he said. “Now we know the process through which exercise prevents cartilage degradation.”
4 Best Exercises to Ease Osteoarthritis Pain
The best way to stop the progression of osteoarthritis is to do exactly the opposite of what mainstream doctors recommend… You should exercise.
These are the best workouts for reducing pain and improving movement in osteoarthritis patients:
1. Water exercises. This is a good way to begin if you’re just getting started exercising for osteoarthritis. This isn’t swimming. You simply stand in water about shoulder deep and work your joints. Move your arms at the elbows or shoulders, or alternate lifting your legs or squatting…use whichever joints are in need of help.
2. Range-of-motion exercises. This includes gentle stretching and slowly moving your joints through their full range of motion.
3. Strength training. Exercising with weights strengthens both muscles and bones. Use weights that are mildly challenging and aim for three sets of eight to 12 reps each.
4. Aerobic exercise. Walking, bicycling, swimming…all are great for fighting osteoarthritis.
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