Knee pain? Science says aerobic exercise works best – Muscle and fitness

While lifting weights to build muscle is a proven method for maintaining longevity, as we age, joint restrictions threaten to derail our progress. Nearly a third of people over 45 show signs of knee osteoarthritis on X-rays, while half of this group show acute symptoms. Fortunately, a new study has shown that aerobic exercise and three specific activities may be the key to improving your knees. The research, published by The BMJrecognized that while exercise is a long-praised method of improving knee mobility, advice on exactly which exercises to do can be quite limited. “Therapeutic exercises aim to increase lower limb muscle mass, neuromotor control and joint range of motion,” the study said. “To address this, scientists evaluated the results of different types of movements for treating osteoarthritis in the knee.” Osteoarthritis is a condition caused by cartilage protecting bones from wear and tear, leading to swelling, stiffness and discomfort. It can affect any joint, but the knees are most commonly affected.

How was the research conducted?

Researchers analyzed data from 217 randomized trials involving a huge sample size of 15,684 individuals, comparing the results of common exercise therapies such as strength training, stretching and mixed-discipline sessions with a control group. They wanted to assess the effectiveness of each exercise in terms of outcomes in terms of pain, function, walking performance and quality of life.

What were the results?

Encouragingly, neither type of exercise worsened the condition, suggesting that a range of physical activities may play a role, but for short-, medium- and long-term results, aerobic exercise came out on top. Specifically, the review authors note that walking, cycling and swimming are probably best for people with knee osteoarthritis.

“Exercise therapy offers clear benefits for people with knee osteoarthritis,” the study concluded. “With moderate certainty about the quality of evidence, aerobic exercise may be the best exercise modality for improvements in pain, function, walking performance, and quality of life. This study presents a comprehensive and up-to-date analysis of the effects of exercise intervention as a treatment strategy for knee osteoarthritis, which could help clinicians prescribe therapy to improve treatment outcomes for patients.”