Knee arthritis can limit your ability to be active and exercise, but there are always options! Seated exercises are a great way to still get in some activity, even on bad arthritis days. Be sure to include natural pain management options, like essential oils, to encourage healthy joint and muscle function.

WHAT TO DO ON YOUR BAD ARTHRITIS DAYS

As a physical therapist, who works with arthritis patients on a regular basis, one of the most common complaints I get is: I’m too painful to exercise. In last week’s post, we discussed that pain during movement doesn’t always mean joint damage and that it’s actually important for your arthritic knee to stay active and strong. With that said, there are absolutely times when working out seems too much for your arthritic knee. Luckily, there are easy exercises that can be done even if you feel like you are too painful to exercise. 

If you don’t already know, I think that integrative management techniques for arthritis are where the magic truly happens. Combining traditional treatments and holistic remedies allows us to take full advantage of everything that’s on the table to manage arthritis for the long term. Today, I’ll be sharing how to use essential oils for arthritis during your exercise routine and sharing my favorite essential oil recipe for knee pain.

SEATED EXERCISES FOR ARTHRITIS IN KNEES

Even if you feel your knees are acting up, seated exercises for knee arthritis can be helpful in both encouraging flexibility and maintaining your knee strength. Maintaining strength in the muscles that surround an arthritic joint is the best way to encourage optimal function in that joint over time. As muscles weaken, they increase the pressure on your joints which speeds up the progression of arthritis and can worsen your symptoms. With that said, let’s jump into this collection of exercises for arthritis in knees!

Ankle Dorsiflexion

It might feel like this exercise isn’t specifically a knee exercise but it’s so important to make sure that the muscle groups of the joints around your knee are just as strong! You’ll feel this exercise along the front of your shin at the top.

Ankle Plantarflexion

This exercises really targets that meaty muscle that makes up your calf. Make sure that you are doing this exercise slow and controlled.

Knee Extension

This looks like a simple exercise but can really get your quads warmed up! The quads are responsible for straightening your knee and so those puppies need to be strong. With this exercise it’s really important to make sure that the movement is slow and controlled when you are bringing your foot up as well as bringing it down. No collapsing on the down movement!

Sit-to-Stands

Alright, so technically this isn’t just a seated exercise, but it works multiple muscle groups and is great for knee strengthening as well as hip strengthening. Remember, we want to make sure that not only the knees are strong, but also the hips and ankles. For this, it’s okay to use your hands to help you push up but make sure that you are doing work with your legs too. On the way back down try to keep your speed as slow as possible to give those muscles an extra push.

Hip Abduction

Another instance of strengthening the whole leg, not just the knee, especially if you are having a high pain day. The muscles that this exercise works help to control your pelvis which can benefit your knees as well! Try to keep your knee as straight as you are able and make sure that your toes are pointed toward the sky throughout the movement. 

Just doing the correct exercises for arthritis in knees isn’t always enough, sometimes you need that little bit of a boost. Essential oils can be a great addition to exercise, so let’s move on so I can share my best essential oil recipe for knee pain!

HOW TO USE ESSENTIAL OILS FOR ARTHRITIS

If you are new to the world of essential oils, they can be used for more than just smelling good. Each essential oil has a unique composition and it’s own benefits for our bodies. With that said, not all essential oils are created equal and it’s important to choose a high-quality brand that offers pure essential oils free from synthetic fillers or chemical additives. For me personally, I choose to use dōTERRA essential oils, so those are the oils I will be highlighting here.

When I’m educating others about reaching for more natural products to help manage their health and wellness, one of the most powerful reminders that I offer is this: your skin has the ability to absorb nearly everything it comes into contact with. 

Our skin provides us a wonderful barrier to outside threats like bacteria and viruses but at the same time, the skin is very porous. This is how things like pain patches and topical pain creams work. The active chemical ingredients are absorbed through the skin and take effect beneath the skin’s surface to relieve pain. 

This absorption doesn’t just happen with the products we want though, it happens with lots of other chemicals on a daily basis, namely synthetic fragrances AKA chemicals. These chemicals can affect our endocrine system which in turn disrupts our natural hormone production. For this reason alone, it’s so important to reach for products with naturally occurring substances, like essential oils. 

Here I’ve called out how to use essential oils for arthritis including the best essential oil recipe for knee pain. 

Lemongrass 

Lemongrass essential oil is great when used as a post-workout self massage to the muscles on the front and back of your thigh and lower leg. Lemongrass essential oil promotes healthy circulation as well as encouraging healthy inflammatory levels. 

Wintergreen  

This is also a great essential oil for muscle aches. Wintergreen essential oil is composed almost entirely by methyl salicylate which is commonly used in over the counter products to relieve muscle aches. This too can be used for a warming post-workout self massage. For best results, make sure to dilute with coconut oil before applying. 

AromaTouch  

This is intended as a massage blend and is perfect for rubbing down with after a workout. This blend includes Cypress essential oil, Peppermint essential oil, Marjoram essential oil, Basil essential oil, Grapefruit essential oil, and Lavender essential oil that were all chosen for their ability to calm and soothe muscles. 

Deep Blue Stick + Copaiba  

This product is my go to essential oil recipe for knee pain. This comes in a convenient stick applicator which has a cooling and heating effect, much like a more natural version of the old standby: IcyHot. This combination of essential oils has even been studied and found beneficial specifically for the arthritis population.  

These essential oils for achy joints don’t have to be used only surrounding exercise, they are safe enough to be used multiple times per day to help support joint health.

PUTTING IT ALL TOGETHER

As you well know, osteoarthritis certainly has its ups and downs but the best thing you can do is maintain strong muscles to better protect your joints. 

This can be a challenge day-to-day because of pain, limited function, stiffness, and honestly, the mental toll that arthritis takes on you. I hope that knowing there are exercises that can be done, even on days when you are hurting, makes you feel more empowered and in control of your arthritis diagnosis. 

In addition to exercise, there are always other avenues to explore and natural tools that can be used to help you along and ease your achy joints. I've found that it's helpful for people who have arthritis to track, or journal, their activity and lifestyle choices to better understand what might trigger flare ups with their arthritis. I've put together a Daily Arthritis Journal for just that purpose. And the best part is, it's free for you to download!

If you’re curious about how I use essential oils to support other health conditions, I’ve provided a free training that you can access here.

As always, stay strong, stay positive, and always be learning!

Not a Substitute for Medical Advice. The information provided in this blog, website, webinars, documents, audio, videos, and associated products is for educational purposes only and is not intended to be a substitute for professional medical advice. Dr. Lowry provides training, educational, coaching and learning opportunities for her clients. Dr. Lowry and her clients are advised to seek the advice of a medical or mental health provider, dietician or other health care provider prior to starting or making a change in diet, exercise, lifestyle, medications or nutritional supplementation.