The Crestwood Compass Blog

Finding Reprieve: Knee and Hip Pain Relief

Healthy Aging | 03/30/21


As we age, it’s common to experience daily aches and pains in different parts of our body. If conditions such as arthritis or osteoporosis develop, it can be difficult to complete everyday tasks such as getting up and down the stairs or bending down to tie your shoes. Fortunately, there are some exercises you can do to help ease the pain, and perhaps prevent conditions from getting worse.

Exercise for Knee and Hip Pain

Due to normal wear and tear on joints, hip and knee pain is fairly common for adults age 65 and older. Think of your major joints as mechanical devices: the cartilage that protects the ends of each bone is held in place by ligaments and is lubricated by synovial fluid — all of which act together as a shock absorber when you move. As with any mechanical device, these parts wear down over time, causing malfunction or pain in the body. Osteoarthritis (which causes the breakdown of cartilage in your joints) is one of the most common forms of arthritis for older adults, resulting in chronic hip and knee pain.

No matter the causes of your pain, you can get some relief. Seeking physical therapy can help teach you how to strengthen specific muscles which can ease the pain. It can also help to put off surgery, which is especially beneficial as you can avoid unneeded downtime for recovery.

One of the best ways to keep your knees, hips and other joints healthy is to stay active. There are a few different low-impact exercises to you can do to help improve the function of your joints.

  • Strengthening Exercises: Increasing your muscle mass even marginally can improve your ability to do daily tasks and provide hip and knee pain relief. Participating in strength training exercises can also increase your bone density, which in turn reduces the possibility of fractures — something that’s particularly important for senior women.
  • Hip Extensions: This exercise is particularly helpful for hip and knee pain relief. Hip extensions strengthen your glutes which, in turn, helps to lessen any unnecessary stress on your knees, hips and ankles.
  • Core Exercises: Strengthening your core through regular exercise is vital for pain management. Core exercises help improve your overall strength as well as enhance your balance, which can reduce falls as well. With a strong core, your back can keep a neutral position, leaving your hips and knees in an ideal position to move without creating more stress on your joints. Try yoga, Pilates or exercises with a fitness ball to help improve your core.
  • Non-weight Bearing Exercises: High impact activities such as jogging are great for your overall health, but they can put excess stress on your joints. For similar results without further damage to your hips and knees, exercise in the water or by using machines like ellipticals or stationary bikes.

Maintain Your Independence at Crestwood Manor

Your health is of the utmost importance here at Crestwood Manor. That’s why we offer LivWell, a holistic approach to wellness that includes fitness classes that can help you stay strong and manage knee and hip pain. We also offer innovative rehabilitation services as part of the Springpoint continuum of care. Whether you’re a current resident of senior living community or a member of Whiting and the surrounding area, we’re here to provide the quality care you demand. Our rehabilitation center offers a variety of services, including orthopedic rehabilitation and physical therapy, if you do require knee or hip replacement surgery.

If you’d like to learn more about the services Crestwood Manor offers so residents can live a vibrant lifestyle at any stage, contact us today or schedule your personalized visit.