How to Cope With Arthritis of the Knees

The most common diseases among the hundred types of Arthritis are: Osteoarthritis, Rhumatoid Arthritis, Gout, Lupus and Scleroderma. There are no known causes identified, except that some are genetic, some due to Auto-immunity and others - injuries to the joints. Symptoms:- Usually accompanied by stiffness, pain, swelling and tenderness of joints, inflammation and eventually deformities.

Causes of Osteoarthritis:-

1. Degeneration of the joints often due to aging


2. Trauma resulting from falls, accidents, physical activities like sports or protein defect which the cartilage is comprised of.


3. Genetic link. If both parents have Arthritis, then you are more prone to inherit it.

Causes of Rheumatoid Arthritis:-

1. Autoimmune disorder.


2. Viral infection that triggers off an immune response in which the Synovial membrane of the joint is under attack.


3. Emotional stress


4. Poor nutrition may contribute to the onset of the disease.

Infectious Arthritis: This is either caused by a virus or bacteria attacking the joint. If left untreated, Infectious Arthritis can cause permanent damage in the joint. Any idea what the two main muscles are, that control your knee movements and its stability. Ever heard of the quadriceps and hamstrings? Well, the quadriceps is a four-part powerful muscles situated from the thigh front, to just below the knee. It controls knee straightening and movement of the patella (knee cap). It is vital for standing, walking and running too. The hamstrings are the muscles comprising of the posterior or back of the thigh, to just below the back of the knee. Their function is for bending.

Recommended diet:-

• Osteoarthritis and Rheumatoid Arthritis is known to respond to an increased dietary consumption of fish oils. Glucosamine and chondroitin supplements do help to relieve painful symptoms, I know, as I am taking it too. They must be combined as one to be effective.


• Increase intake of calcium to reduce the risk of osteoporosis and consume plenty of non-alcoholic drinks


• Limit the amount of dietary fats and sustain your weight within a normal range. Know that obesity worsens knee arthritis, as the added weight can put a stress on the affected knee joint, hips or spine.


• Ginger is good for anti-flatulence. Its anti-oxidant compound helps to ward off inflammation and Arthritis.


• Capsicum's hot capsaicin triggers endorphins release, which is nature's natural narcotic, to relieve pain. You can apply capsicum cream or nutmeg ointment directly on the painful joints three times daily. Avoid direct contact with the eyes.


• Tumeric is a kind of spice ground into powder, and a common ingredient found in curry. The yellow colouring of Tumeric called curcumin, when taken daily is effective in relieving aches and pains and possibly prevent Colon cancer. If you have a Gall-Bladder related problem, better to omit this spice.


• Celery is anti-inflammatory, as well as slowing down ageing and lowering blood pressure and cholesterol.

Rest and massage are sound advice for all Arthritis. Rest in particular, is essential for inflamed muscles or tendons. Cold compress with ice actually reduces pain and swelling, thus promoting healing. Additionally, vinegar can be used to alleviate painful and swelling joints by applying a face towel soaked in vinegar on to it. Use one part of the vinegar in proportion to one part of warm water. Example - 250ml of vinegar to 250ml of water. The key to finding relief for knee arthritis is gentle, slow stretching and strengthening exercise, besides building up of supportive muscles.

Hydrotherapy or water exercise is one of the most effective and comfortable therapy for Arthritis, because it is made easy for the joints and muscles while being supported by water. Why not exercise the joints, muscles and ligaments of your knees without strain or sprain...by stretching or walking through water in a four feet deep swimming pool?

Are you familiar with Hydrotherapy? Ever heard of it? I am sure you do! It is a water exercise in a heated pool, reminds you of Jacuzzi, right? Certainly, there are many various ways to exercise in water:

• Warm water exercise designed in mind for people with Arthritis.


• Hydrotherapy which is instructed by physiotherapists.


• Gentle water exercise which caters for older people, or people with health conditions.


• Water aerobics for fitness in general.

What are the health benefits of Hydrotherapy?

1. It increases muscles strength, promotes posture and balance.


2. Contributes a sense of well-being.


3. Affords better mobility and flexibility of joints.


4. Reduces pain.


5. Helps to relax sore muscles and ease stiffness of joints.

Always remember safety measures and take precautions at the pool. Slow down if you are out of breath. Stop immediately if the therapy causes you more pain. Get out of the water if you feel giddy or sick. Alternatively, riding on a stationary bicycle is a good way to exercise your knees. Here are some water exercises if you are capable of doing. First, you sure need a flotation belt to keep you upright and floating at shoulder height.

• Stand in a swimming pool waist to chest deep in water. Now walk through the water, the same way as how you walk on the ground. If you are not able to swim, like yours truly here, I know that you will feel more comfortable and confidant if you are standing near the edge of the pool, so you can hold on to the edge for support as you walk through the water, from the short end of the pool to the other end. Try walking sideways to tone up other muscles.


• Next, stand upright with your chest lifted and arms slightly bent at your sides. Stride forward slowly, placing your foot on the base of the pool (not tip-toe), with your heel going down first, followed by the ball of your foot. Avoid straining your back as you stride across and back.


• Pump your arms and legs faster for a short moment, then return to your own normal pace.

Are you ready for a few quadriceps strengthening exercises? Here you go:-

1. Always warm up first with walking or riding a stationary bike before performing the Quadriceps exercises. Only do one exercise per session.Now sit in a chair, then move a little forward to sit at the edge. Extend both legs forward, but your heels on the floor.Keeping your knees straight, tighten your thigh muscles and hold for a count of ten. Then relax for a count of three, breathe in and out. Do ten repetitions of this.


2. Leg lifts - just lie flat on your back, then bend your left knee at 90 degrees angle, while keeping your left foot flat on the floor. Keep your right leg straight as you slowly lift it up, until your right foot is at the same height as your left knee. Hold this position for a count of three, inhaling and exhaling Switch legs over and repeat 10 times over several weeks. Remember to lift one leg at a time, as lifting both legs can cause excessive strain on your back.


3. Next, sit or lie on the floor, you may place a rolled up towel beneath your thigh for support. Straighten your left leg, raise your left foot about six inches off the floor. Hold for 5 seconds, then slowly lower your left foot bending your knee. Alternate with your right leg and do it for 10 times.


4. Stand with your back straighten up, knees apart and your feet pointing straight ahead. Slowly lower and move your buttocks backward, as though you were sitting on a chair. Do Not bend your knees beyond 90 degrees angle. Hold it for a count of 5 seconds. Do 10 squats, but stop if you are having pain on your knees.


5. Sit on a chair with knees bent to 45 degrees and heels on the floor, but your toes lifted up Do not move your heels, dig them into the floor instead. Can you feel the tension in your hamstrings? Hold for a count of 5 seconds, then relax for a count of 3 seconds. Do 10 repetitions.


6. Walk backwards to develop your hamstrings. When you walk backwards, your weight is more evenly distributed--thus lessening the strain on your knees.


7. Get yourself seated on a chair, then place a fist in between your knees. Squeeze your knees together and hold for a count of 10. Relax for a count of 3 seconds and do it 10 times.