Diagnosis Explanation:

Knee arthritis is the degeneration of cartilage in the knee joint, leading to pain, stiffness, swelling, and reduced mobility. The most common type is osteoarthritis, which occurs due to wear and tear over time. Other types, such as rheumatoid arthritis, involve inflammation. Symptoms worsen with activity and prolonged standing but may improve with movement and proper treatment.

Specific Work Modifications:

• If your job requires standing or walking: Wear cushioned, supportive shoes and take breaks to sit when possible.
• If your job involves lifting: Use proper lifting techniques, avoiding excessive bending at the knees.
• If your job is desk-based: Keep feet flat on the floor and take breaks to stand and stretch.
• Avoid: Prolonged standing, deep squatting, heavy lifting, and excessive stair climbing.

Specific Activity Modifications:

• If you run or play sports: Switch to lower-impact activities like swimming, cycling, or elliptical training.
• If you hike: Use trekking poles, avoid steep inclines, and choose softer trails.
• If you do weightlifting: Avoid deep squats, heavy lunges, and leg presses. Focus on controlled, low-impact movements.
• Avoid: High-impact exercises, running on hard surfaces, jumping, and repetitive knee stress.

Recommended Supplements:

• Glucosamine & Chondroitin – 1500mg/1200mg daily for cartilage support.
• Collagen Peptides – 10g daily to promote joint repair.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for pain relief.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone and joint health.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, berries, turmeric, nuts).
• Increase Lean Protein (chicken, fish, eggs, tofu) to support joint and muscle health.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue lubrication.
• Limit Processed Foods & Sugars to reduce joint inflammation.
• Hydration: Drink 8-10 cups of water daily to maintain joint lubrication and prevent stiffness.

Home Exercise Prescription:

Early Phase (Reducing Pain & Improving Mobility):

• Quadriceps Sets – Tighten thigh muscle, hold for 5 seconds, repeat 10x, 3x/day.
• Heel Slides – Gently slide heel toward buttocks to maintain knee flexibility, 10 reps, 3x/day.
• Seated Knee Extensions – Slowly extend knee, hold for 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (Improving Stability & Function):

• Glute Bridges – Lie on your back, lift hips, hold for 5 seconds, repeat 10 reps, 2x/day.
• Mini Squats (No Deep Bending) – Bend slightly at the knees, keep weight on heels, 10 reps, 2x/day.
• Step-Ups – Step onto a low platform, push through the heel, repeat 10 reps, 2x/day.

Advanced Phase (Enhancing Mobility & Returning to Activities):

• Stationary Cycling – Low resistance for 10-15 minutes/day.
• Balance Exercises – Stand on one leg for 10-20 seconds, increase as tolerated.
• Water Aerobics or Swimming – Reduces joint impact while strengthening muscles.

Helpful Books:

1. Arthritis Without Pain: The Miracle of Cartilage Regeneration – William Arnold, MD.
2. The Knee Owner’s Manual: Expert Advice for Treating Knee Pain – Jordan Metzl, MD.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.