Exercise compatible with arthritis

[Howdoyoulikeyoureggsinthemornin]

Hello.
I have arthritis in both knees and find exercise very painful. I recently researched suitable exercises and found aquafit was suggested, low impact due to water, lots of upper body movement for core and arms- great I thought! I was excited to see our local swimming pool had several on a week. I researched it online and saw some fantastic class workouts.

Fast forward to this evening, attended and it was in the deeper end of the pool. This didn't bother me at first as I just thought it may be to warm us up against the pressure of the water. However, the class resulted in us swimming up and down the deepest end of the pool using a pool noodle and then swimming and pushing the pool noodle under the water. Nothing as advertised and seen on lots of other classes I'd seen online.

After 25 minutes my left knee was in bits from the swimming, I'd gone so slow as best I could that they were asking if I was able to actually swim. I felt so embarrassed and was already in so much pain. I explained I had arthritis and was instructed to do arm work outs but still wanted me to swim lengths up and down the pool. I got out after half hour and my knees are swelling up. I feel so embarrassed and disheartened.

I was wondering if anyone had any suggestions for low impact exercises on the knees that could keep me in some form of shape please? They get worse this time of year due to cold weather so would also need to be indoors. Sorry for the waffle and thank you for reading.

Iyengar yoga

Ok I feel qualified to answer this as I too have arthritis in both knees. This time last year I could barely get up or down stairs without a lot of pain. I am now doing lunges, box jumping, running, all sorts.

Do nothing until you have worked on your strength. On strengthening all of the muscles around you knees. Glutes, quads, everything. And your core. This will all help support your knees so that you can then work on your fitness.

I now have no pain at all in my right knee (touches wood) and only about 30% in my left.

I have a PT who has made it her mission to help my knees and I’ve been motivated to be consistent and work hard because of the results I’ve seen. But you must find someone who understands your pain, and your fear of the pain to adapt everything to support and strengthen your legs.

You might find this podcast interesting: https://www.bbc.co.uk/programmes/articles/2kvgngGJRM34lLxwHY8Mczn/how-can-i-look-after-my-knees

It includes an interview with a top knee specialist who says “get strong, then get fit”.

Sorry to go on. I’m a bit of an evangelical bore about this because this approach has, I’m not exaggerating, changed my life.

eta because I’ve now read your updates. I too have had arthritis for 30+ years. I’m older than you by 11 years. I thought it was all downhill. It hasn’t been.

I have knee problems (though not specifically arthritis) and am working with a personal trainer. For exercises around my knees we are working on stretches and passive range of motion, and strength using small range of motion. For example, instead of doing 10+ reps of whatever exercise (as I might for core or upper body) I do 4-5 squats without adding weight, then work on another area, then 4-5 squats with 4kg, then another area, then 4-5 squats with 6kg. The squats ATM are simply touching my bum to a chair and standing up again. 6 weeks ago I could barely do just one set of the sitting and standing without added weight. We only added the third set this week, I had not done it with 6kg before. The objective is to add weight to the exercise to make my muscles work harder, but not stress the knee joints by excessive movement.

Stretching, both passive and active, is important because when you use a joint less, its range of motion reduces as well, which sets up a vicious circle. I can do hamstring stretches, but really struggle with stretching the front (quads?) and inside of my thighs. Doing those stretches in water really helps, I guess because of the support the water gives.

Totally agree, you need to strengthen the muscles around the knees, thus the releases the pressure on the knees. Hard but it works - and it hurts a bit to start but proper exercise is the only way.

Another one who does aquafit at classes which are nothing like the one you describe! At my gym they do several types - water therapy, aquatic circuits and aquafit. Water therapy being the gentlest and most suitable for rehabbing from injuries etc. none involve swimming or being out of your depth. Don't give up on aquafit, just try and find a different class or instructor.

Can you cycle? I’ve had a hip replacement and toe surgery due to arthritis and I’m mid 50s. Knees are a bit shot too, but I find cycling is fine. I have recently found Pilates really good for all round mobility having been a bit cynical about it.

Yes I also do spin classes. Just be careful in the standing climb sections.