Easy Exercises for Knee Arthritis
Easy Exercises for Knee Arthritis
Arthritis affects millions of people around the world. There are two common types of osteoarthritis (OA) and rheumatoid arthritis (RA). Both types often cause knee pain.
Arthritis Knee exercises may seem contradictory, but regular exercise actually reduces – and even relieves – joint pain and other symptoms such as stiffness and swelling.
There are many reasons to exercise with knee arthritis.
Exercise maintains the full range of motion of the joint. Exercise strengthens the muscles that support the joint. Strong muscles help the joint absorb tremors. Exercising is not difficult. In fact, gentle, low-impact exercises are best for knee pain. They reduce joint pressure as they increase their flexibility and strength. Learn more about osteoarthritis here.
Exercising at home or at work
The best knee exercises can be the ones you do at home or during breaks in the office. They are simple, efficient, and easy and do not require any special equipment. Increase the number of repetitions slowly and gradually as your muscles get stronger.
Next, be sure to do some gentle stretching exercises to help keep your muscles tight. Consider exercising your knees every other day to relax the sore muscles.
Leg extension (lying)
Lie on your back on the floor or bed with your arms around you, fingers crossed. Keep the leg straight, strengthening the leg muscles, and slowly lift it several inches. Tighten your abdominal muscles to push your lower back down. Hold and count to 5, then lower your leg as slowly as possible.
Repeat, then switch to the other leg.
Exercise Tip: Start with one set of four for each leg.
Why it works: This exercise strengthens the quadriceps, which are the large muscles on the front of your thighs that connect to your knee joint.
Stretching the hamstring (lying)
- Lie on the floor or bed with both feet bent.
- Slowly lift one leg, then bend, and bring your knee to your chest.
- Instead of your knees, put your hands behind your thighs and straighten your legs.
- Pull your straight leg back toward your head until you feel constant.
- Hold for 30 to 60 seconds, then slowly bend your knees and keep your feet down on the floor.
- Exercise Tip: Perform 1 leg at a time on each leg.
- Why it works: This exercise stretches and strengthens your hamstrings, the muscles on the back of the thighs that connect to the knees.
Stand with your feet shoulder-width apart and extend your arms in front of you.
Slowly bend your knees until you are in a half-seated position. Hold the balance chair if necessary.
Keep your back straight and your chest high – don’t lean forward.
With your feet flat on the floor, stay in position for 5 seconds, then slowly stand back.
There should be no discomfort while performing this exercise.
Exercise Tip: Repeat 10 and work up to three sets of 10 slowly.
Why it works: This exercise strengthens the glutes as well as the muscles on your thighs and back.
One leg dipped
Stand between two chairs and hold them for balance.
Lift one leg about 12 inches and place it in front of you.
Slowly, keep your back straight, bend the other leg and keep your body a few inches down, as if you are about to sit in a chair. Do not cross the raised leg in front of the bent leg.
Hold for 5 seconds and hold straight.
Repeat and switch legs.
Exercise Tip: Start with one set of four-legged pieces for both legs, and work up to three sets slowly.
Why it works: This exercise strengthens the muscles in your thighs and back, as well as your hips.