Can Yoga Help with Knee Pain from Osteoarthritis?
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Introduction
Knee pain from osteoarthritis (OA) is a common problem, especially in older adults. It can limit daily movement and lower quality of life. While exercise is often recommended to manage symptoms, many people wonder which type of exercise works best. A recent clinical trial explored this question by comparing yoga to strengthening exercises in people with knee OA. Let’s break down what the study found and what it means for people living with knee pain.
What Was the Study About?
This study was done in Tasmania, Australia, with 117 adults aged 40 and above who had moderate knee pain due to OA. Participants were randomly assigned to two groups: one group did yoga, and the other did strengthening exercises. Both groups had guided sessions for 12 weeks and then continued on their own for another 12 weeks.
The main goal was to see if yoga could reduce knee pain as effectively as strengthening exercises. Researchers also looked at things like stiffness, movement ability, quality of life, and even mood.
Key Findings
Both yoga and strengthening exercises helped reduce knee pain after 12 weeks.
There was no big difference between the two groups when it came to pain relief, meaning yoga was not worse than strengthening exercises.
Over 24 weeks, people in the yoga group had slightly better results in some areas like:
- Pain, stiffness, and function (measured using the WOMAC score)
- Quality of life
- Mood (less depression)
- Walking speed
What Makes Yoga Different?
Yoga combines physical movement with breathing and mindfulness. This makes it different from traditional strength training, which mainly focuses on building muscle. The breathing and relaxation techniques in yoga may help reduce stress and improve overall well-being, which can be beneficial for managing chronic pain.
How Safe Is It?
Both yoga and strengthening exercises were found to be safe. Some mild side effects were reported, such as increased knee pain or minor injuries, but these were not serious. People in both groups stuck with the program fairly well, and the yoga group even had slightly better attendance during the home sessions.
Why This Matters
If you or someone you know is dealing with knee OA, it’s helpful to know there’s more than one type of exercise that can help. Yoga offers a gentler, more holistic option that not only improves physical symptoms but can also support mental health. For those who find strength training difficult or less enjoyable, yoga might be a more appealing choice.
Conclusion
This study shows that yoga is a safe and effective option for managing knee osteoarthritis. While it may not reduce pain more than traditional strengthening exercises, it provides similar benefits and even improves some other aspects of health. For people looking for a more holistic, low-impact approach, yoga could be a valuable part of their treatment plan. Always consult your doctor or physiotherapist before starting any new exercise program, especially if you have ongoing joint issues.