In cases of osteoarthritis, there are exercises specifically adapted to fight against joint pain and promote the flexibility and stability of your joints. Indeed, in addition to the excellent advice to follow and the postures to adopt to relieve your pain, regular physical exercise, even moderate, is essential. By regular, we mean at least half an hour from 3 to 4 days a week. To relieve muscle tension, in the case of early osteoarthritis, you can practice a hip flexion exercise to promote good balance to prevent hip arthritis (ข้อ สะโพก เทียม which is the term in Thai).
In any case, we will make sure to practice exercises combining muscle strengthening (sheathing), flexibility, and aerobic exercises. They turn out to be the most effective. On the other hand, it is better to avoid sports leading to repeated shocks and microtrauma such as running or football.
You should also know that the exercises must be adapted to the severity of the osteoarthritis. Of course, specific osteoarthritis exercises depend on the affected area. Gentle activities such as walking, swimming (and water aerobics), or cycling are recommended. However, regardless of the exercises undertaken, be sure to follow a few pretty simple recommendations:
- allow some time to be able to practice your exercises undisturbed,
- start slowly, especially if you haven’t been exercising regularly before.
- remember to breathe well to oxygenate yourself properly,
- do not strain on your joints,
- respect breaks between each exercise,
- gradually increase the number of sets, the difficulty or the time of exercise while listening to your body and your sensations,
- be regular without getting discouraged since it often takes several weeks before the benefits of the exercises on your osteoarthritis are felt.
Finally, in general, organize your sessions in three parts: joint relief exercises, muscle strengthening exercises, and stretching