Everyday exercise

It's important to do exercises every day when you have osteoarthritis of the hip or knee. But to understand why it is so important, it requires an introduction to how a joint is made up. I will try to show it with a drawing of a knee, but the same principles apply to the hip.

These are the thigh and shin bones. These bone ends are both covered with cartilage, which enable the joint to glide easier. These are the menisci. The menisci's functions include relieving the cartilage by adding extra cushioning.

Around the joint is the joint capsule, with the main task to produce synovial fluid within the capsule. Synovial fluid is extremely important as it provides nutrition to the cartilage. This is where training and daily exercises play a major role.

In order to strengthen the cartilage it requires that the cartilage is nourished, and this happens almost like a sponge. In other words, when you for example put pressure on your leg while walking, the liquid will be squeezed out, and when you lift your leg, the liquid will be drawn back in. Therefore, the cartilage needs appropriate load and movement, as this ensures that there is an alternation of removing the "old" synovial fluid with new nutritious fluid.

Besides that, we have ligaments around and in the joint. They provide support and stabilise the joint. Around the joint there are muscles covering the entire joint. Its job is to stabilise and move the joint.

If you sometimes feel insecure on your leg, and don't trust fully that it can keep you up, then it's particularly important to train the muscles and their ability to work together.

All in all, training and daily exercise, such as tending to the garden, cycling, walking and shopping have a positive effect on your osteoarthritis. If you need help getting started, you can read more about the concept GLAD, which includes education and training.