Tip #1 Watch the Way you Walk
The inside compartment of the knee joint is often more susceptible to arthritis due to increased weight distribution on the inside knee compared to the outside of the knee while walking. One study showed that participants were able to learn how to shift their weight from the inside to the outside of the knee. This reduced compression forces on the medial compartment by 20% (1).
Tip #2 Strengthen the Hip
Many studies show that hip weakness is a large contributor to knee joint pain.
Here are a few exercises to try:
Clamshell: Lie on your side with your feet, ankles and knees together. Bend the legs a little and tighten your core stability muscles. Keeping the feet together, lift the top knee up. Make sure you don’t roll your body back with the movement. Control the movement as you bring the knee back down to the starting position.
Side-Lying Leg Raises: Lie on your side, making sure there is a straight line from your head, through your trunk, down your legs to your toes. Bend the bottom knee for increased stability Raise the top leg straight up, hold for 3 seconds then control the motion back down. Ensure your leg goes directly up, as though sliding up and down a wall.
Start with 1 set of however many reps can be completed before fatigue is felt, the proper form can no longer be maintained or there is pain. Use this as a starting point completing 2-3 sets, 3-4 times per week.
Tip #3 Wear a Brace
Braces can provide the joint with more support as well as help prevent any further joint deformity. Knee braces can reduce pressure on the medial knee compartment by 10-15% (1).
One study completed by Kirkley & colleagues stated that unloading knee braces are more effective at reducing pain in patients with medial knee OA compared to a neoprene sleeve (2).
Choose a brace with more structural support compared to a thin sleeve.
Most importantly, look for a brace that has a firm fit so that it does not slip or rotate when walking, is lightweight and comfortable.
Tip #4 Supportive Footwear with Arch Support
Some individuals have decreased arch support in the foot which causes collapse inward at the ankle during walking and results in increased pressure on the inside of the knee. Orthotics can reduce pressure by 5-10% in the knee (1). Pick a shoe that is supportive at the ankle, a good snug fit and has good arch support.
Tip #5 Get in the Pool/Lake
Exercising in water reduces the weight-bearing load on the hip knee and ankle joints. It can provide less stress on your joints allowing you to exercise. The cool temperature of the water can also help reduce pain while exercising.
1- Skull and colleagues, 2011 Journal of Biomechanics
2- Kirkley A, Webster-Bogaert S, Litchfield R, et al. The effect of bracing on varus gonarthrosis. J Bone Joint Surg 1999;81(4):539-547
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