Caring for your hips and knees when you have arthritis

Living with hip or knee arthritis doesn’t mean you have to live with pain. The right care plan can help you stay active, support your joints, and keep doing the things you love.

Everyday habits that help

Healthy habits add up. To be kind to your joints:

• Stay active. Exercise protects joints by strengthening the muscles that support them. Choose low-impact activities such as water aerobics or yoga.
• Get enough rest. Sleep helps restore energy and decrease swelling and pain. And alternating strenuous activities with rest puts less stress on sensitive joints.
• Eat well. A balanced diet helps maintain a healthy weight. That’s important, because extra pounds can cause more wear and tear on joints.
• Manage pain. Ask your healthcare provider what’s right for you. You may be able to use over-the-counter or prescription medicine to control pain and inflammation.

Tips for knee arthritis

Knees absorb force with every step. Try these strategies to support them:

• Strengthen your legs. Practice standing up from a chair and sitting down without using your hands. Do this for one minute. Rest, then repeat.
• Use assistive tools. A cane, shock-absorbing shoe inserts, or a knee brace may help manage your symptoms.
• Adjust your routine. If walking hurts, try tai chi instead. It’s a low-impact way to work on balance, coordination, and strength.
• Choose proper footwear. Wear well-fitting, supportive shoes with thick and sturdy soles.

Tips for hip arthritis

After knees, hips are your body’s second largest weight-bearing joint. To care for them:

• Stretch regularly. Try a seated hamstring stretch: Sitting in a chair, extend one leg to put your heel on the floor. Lean forward slightly, keeping your back straight. Hold for 20-30 seconds, then switch sides.
• Use heat. A warm compress can help improve circulation, loosen stiff joints, and ease discomfort.
• Sleep with support. If you’re a side sleeper, a pillow between your knees can reduce pressure on your hips. For back sleepers, place a pillow under your knees.
  Don’t overdo it. Long periods of activity can make hip pain worse. Instead, try shorter sessions. Just 5-10 minutes of movement at a time still helps.

Time for a new approach?

If joint pain makes it hard to stay active or do daily tasks, tell your healthcare provider. You may benefit from physical therapy, injections, or surgical options. Work with your provider to find the right support for your hips or knees — so you can keep moving with confidence.

Ready to feel better in your body? Become a member of Kaweah Health Lifestyle Fitness Center. With yoga, low-impact workouts, and senior fitness classes, you’ll find plenty of joint-friendly options. Explore the class schedule and sign up today.