Osteo Arthritis – Hips & Knees
General advice for Osteoarthritis of the Hips and Knees
Pain at night: sleep on side with a large-
Buy cushioned insoles to place in shoes. This decreases the impact through the lower limbs when taking a step. If walking or standing a lot wear trainers or cushioned sole shoes.
Non-weight bearing exercise within your pain-free limits. E.g. swimming or cycling (easy pedalling with a higher than average seat height.) If swimming is difficult, try floating in the water and gentle hip and knee stretches. (bend/straighten).
If descending stairs is painful on the knees, turn around and descend ”backwards”.
If you are carrying extra weight, consult a dietician to aid weight-
Talk to physiotherapist in a one-
In a morning, lie on your back and bend and straighten legs a few times before standing up. Begin with a small range of movement and increase the range as pain allows.
Always have a stick measured to the correct height by a physiotherapist –
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