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There are several types of exercises that you can do to help keep your muscles strong and reduce joint pain and stiffness:
Several types of exercises can help you stretch and strengthen your hands and reduce knee pain and stiffness.
If you have arthritis of the knee, you may be able to reduce the stress on your knee by wearing the right shoes or by adding insoles to your shoes. Talk to your doctor or physical therapist about the footwear that would be best for you.
Taping the kneecap in a certain position may also help reduce pain. If you and your doctor find that taping helps you, you can learn how to put the tape on by yourself.
If an activity makes you feel sore, try something else. You can also change how you do the activity. Here are some things you can try:
Talk to your physical therapist or doctor before you start an exercise program. Ask what kind of exercise is best for you. He or she can help you learn the right way to do the exercise. Also ask:
For more information, see:
If your joints hurt, try to rest them. Use assistive devices that can help you do your daily activities with less stress on your joints. Your doctor may suggest over-the-counter medicines to help reduce pain in your joints.
Other steps to help get rid of pain and stiffness include heat or cold therapy. You can use heat and cold therapies before or after exercise. It just depends on what works better for you.
For heat therapy, you can:
Cold therapy may relieve pain or numb an area. Use a cold pack (such as a bag of ice or frozen vegetables wrapped in a thin towel).
It's still important to try to exercise a little, after your pain is relieved. Walking is a great way to stay active. If you have pain when you walk, or if you want to switch back and forth between walking and other exercises, try walking in waist- or chest-deep water, swimming, tai chi, or riding an indoor bike.
Other Works ConsultedAmerican Academy of Orthopaedic Surgeons (2017). Management of osteoarthritis of the hip evidence-based clinical practice guideline. American Academy of Orthopaedic Surgeons. http://www.aaos.org/uploadedFiles/PreProduction/Quality/Guidelines_and_Reviews/OA%20Hip%20CPG_3.13.17.pdf. Accessed April 25, 2017. Stitik TP, et al. (2010). Osteoarthritis. In WR Frontera et al., eds., DeLisa's Physical Medicine and Rehabilitation: Principles and Practice, 5th ed., vol. 1, pp. 781-809. Philadelphia: Lippincott Williams and Wilkins.
ByHealthwise StaffPrimary Medical ReviewerAnne C. Poinier, MD - Internal MedicineMartin J. Gabica, MD - Family MedicineKathleen Romito, MD - Family MedicineElizabeth T. Russo, MD - Internal MedicineE. Gregory Thompson, MD - Internal MedicineSpecialist Medical ReviewerJoan Rigg, PT, OCS - Physical Therapy
Current as ofOctober 10, 2017
Current as of: October 10, 2017
Author: Healthwise Staff
Medical Review: Anne C. Poinier, MD - Internal Medicine & Martin J. Gabica, MD - Family Medicine & Kathleen Romito, MD - Family Medicine & Elizabeth T. Russo, MD - Internal Medicine & E. Gregory Thompson, MD - Internal Medicine & Joan Rigg, PT, OCS - Physical Therapy
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