Joint Care for RA: Part 4
Hips and Knees
Apr 2, 2008
In this series about joint care, we've talked quite a bit about the importance of putting less stress on your joints. Of your joints, the ones that are probably stressed the most are your hips and knees, simply because they're involved in more everyday activities. Much like we did the last 2 weeks, today we're going to discuss how to be good to your hips and knees, so they can continue to be good to you.
The most strenuous activities on the hips and knees usually include:
- Getting up and down stairs
- Getting in and out of a shower or bathtub
- Getting out of bed
- Getting in and out of a car
- Getting up and down from a chair
These are everyday activities that often can't be avoided. But if you prepare yourself properly, you can avoid unnecessary stress on your joints. For example, when standing up from a chair, first visualize using your core (abs, back, pelvis) to help pull yourself up and take pressure off your hips and knees. Then slide your body forward to the edge of the chair, pull in your abdominals, squeeze your bottom, lean your upper body forward while keeping your back straight, and stand up. If necessary, you can use your forearms or palms to push off from the armrests of the chair. Just remember to avoid putting pressure on your fingers and still use your core. Don't force your arms to do all the work.
Trust me, it sounds a lot more complicated than it really is. If you practice, you'll get the hang of it in no time. The great thing about this technique is that it not only puts less stress on your joints, but it also helps exercise the muscle groups we just mentioned.
You should also consider changing the height of your seat so that your hips are higher than your knees. Some chairs are adjustable, but if you're sitting in one that's not, try sitting on a cushion. Another obvious but helpful hint is to sit in chairs with armrests.
Of course, these suggestions, along with the ones we've discussed in previous joint care articles, are just part of the equation. It's important that you discuss joint care with your doctor to ensure that your treatment is doing its part to help protect your joints. Remember, less stress is the key to success.
Managing Pain and Stress
