Do you have knee or hip/groin pain? Have you had an X-Ray and been told that you might need surgery at some point?

Most people know someone that has had a joint replacement and has a horror story. The procedures are getting better and better but this can still be a worry. How would you feel if you felt less stiff, less pain, and were able to walk a bit further?

Joint arthritis is something we see a lot of in clinic and often can really help with the symptoms. We’re never going to get rid of the bony changes but we can help you feel better. We can work as a team to either prevent you needing surgery or prepare you as well as possible for when you do have surgery – and we will be here for when you come out.

So what will an osteoapth do to help you?

In session

In the clinic room, I like to perform some nice gentle mobilisations to each joint, specifically the one affected by arthritis.

These techniques:

• Gap and create space in the joint.
• Improve the fluid flow within the joint (Think your body’s own supply of WD40)
• Stretch the tired muscles
• Feel really good

While this is great, we can only see you for an hour a week. You can do lots in between sessions and more frequently!

What you can do

Mobilise your joints

Knee – knees circles

• Seated, with both legs hanging at 90 degrees.
• Use your heels as pointers and draw small circles.
• Move both legs clockwise then anticlockwise, gradaully increasing the range of motion.
• Perform for up to 30 seconds each direction.

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Hips – Leg swings

• Stood two feet away, facing the kitchen counter or dining table, hands on for support.
• Lean your weight over to the unaffected side, and lift the affected leg.
• Slowly swing side to side, gradaully increasing the range of motion.
• Turn parallel to counter and swing your leg backwards and forwards.
• If too sore, draw small circles with your hanging leg.

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Get stronger!

Knee – isometric contractions

I really like this exercise as its a great starting point to strengthening the thigh muscles and help with pain levels. It has been shown to help modulate pain (fancy way of saying, squeeze this muscle for 40 seconds and you pain will feel better for a while).

• Seated, extend you knee as far as comfortable until your thigh muscles tense up.
• Hold this squeeze for 30-40 seconds, then slowly relax the leg back down again.
• Repeat twice more and throughout the day as needed.

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Hips – sit to stand

Balance is important for this one, so if you’re a little off balance, place a chair in front of you to hold onto if need be.

• Seated on the edge of a firm chair (dining chair is perfect).
• Hands on your knees for support. Slowly push your feet down and stand up.
• Stand tall, then slowly lower yourself back down. The lowering portion is the effective part so get your moneys worth and move slowly!
• Ten is a great number of repetitions but change to your current level of strength.

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Testimonial

I have recently been working with Alexandra who had her right knee replaced 4 years ago and following a period of pain and stiffness in her left knee, an X-Ray confirmed that she would need a replacement in the future. She understand the need for this but was determined to feel as good as possible now, prepare for the surgery, and see if there was a way of pushing back the need for it.

Evidence suggests a strong and effective “prehab” period was a determinant for a successful surgery. Simply put, those who were stronger recovered quicker after surgery. It’s easier to get back to a higher level of strength than it is to build from the start.

We focused of keeping all the joints mobile, strengthend the surrouding muscles, and adapted some aggravating activities. Although the knee won’t be perfect according to an X Ray – Alexandra is able to do most of what she wants and needs to do without the knee stopping her.

Any questions on osteoarthritis or want to know what we can do to help you – get in contact!

Harry

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