Has your knee ever started to hurt after sitting for a period time? This may mean you have arthritis. Luckily, physical therapy can help eliminate the symptoms you experience with arthritis.
Arthritis:
Osteoarthritis: caused by the mechanical wearing away of the cartilage (cushion) between joints. Pain can be caused by frayed pieces of cartilage getting caught or from two boney surfaces being in greater contact with each other.
- More commonly occurs in large joints (e.g. hips and knees).
- Stiffness associated prolonged sitting/positions tends to reduce within 5-10 minutes of moving.
Rheumatoid Arthritis: an autoimmune condition, meaning that the body begins to attack healthy cells by mistake, resulting in joint inflammation (swelling) that causes pain.
- More commonly attacks small joints (e.g. hands and feet).
- Stiffness associated with prolonged immobility tends to decrease within 30 minutes of moving.
What to do about it:
- Make regular physical activity part of your life: biking and walking are great low-impact ways to keep your joints moving.
- Begin a strength training regimen
- The stronger our muscles are the less pressure is placed on our joints
- Avoid remaining still too long
- If you notice your knee stiffness after 30 minutes of sitting, bend and straighten your knee a few times at 20-25 minutes or take an opportunity to get up and get some water, march in place, etc.
See a Physical Therapist:
If it’s been a while since you’ve last exercised and you don’t know where to start, or maybe you’ve been trying to rehab yourself with little results, schedule an evaluation with one of our Doctors of Physical Therapy. They’ll be able to pinpoint what muscle groups require more strength, identify potential range of motion restrictions, and then address those things with you via a combination of manual therapy and exercise.
By Candace Harding, PT, DPT
Call our office TODAY at 703-450-4300 and start handling your aches and pains FOR GOOD!
CLICK HERE for more on how physical therapy can help you.
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Sources: https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
