If you suffer from knee pain due to arthritis, there are some specific exercises that can help you, you should always consult a doctor before, but they are proven to work. Stretching allows you to gain flexibility and improves the level of your future movements, or how far you can move your joints in certain directions. It also helps you reduce your chances of pain and injury.
Arthritis stretch
Warming up is the first thing, a walk of 5 to 10 minutes is enough to start. Lie down on a flat surface, when you’re ready, get ready to stretch your tendons. Wrap a sheet or towel around your right foot. Use it to help raise your straight leg. Hold for 20 seconds, then lower your leg. Repeat twice. Then switch legs.
calf stretch
Hold onto a chair for balance. Bend your right leg. Take a step back with the other leg and slowly stretch it out behind you. Press your left heel into the ground. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs.
For a bigger stretch, lean forward and bend your right knee deeper, but don’t let it go past your toes.
straight leg raise
Build muscle strength, this can help improve joints that are weak from arthritis. Lie down on the floor, your upper body supported by your elbows. Bend the left knee, the foot has to be placed firmly on the ground. Keep your right leg straight and your toes pointing up. Focus your strength on your thigh muscles and raise your other leg.
Pause for 3 seconds. Keeping your thigh muscles tight, slowly lower your leg to the ground. Tap and go back up. Do two sets of 10 repetitions. Switch legs after each set.
Quadruple set for arthritis pain
Is it too difficult to lift the straight leg? Instead, make quads. With these you don’t lift your leg. Simply squeeze your thigh muscles, also called quadriceps, one leg at a time.
Start by lying on the floor. Keep both legs on the ground, relaxed. Bend and keep your left leg tense for 5 seconds. Just relax. Do two sets of 10 repetitions. Switch legs after each set.
Seated hip gait
This specific exercise can make your hips and thigh muscles gradually stronger. It can help with daily activities like walking or standing.
Sit up straight in a chair. Lean your left foot back slightly, but make sure your toes are still on the ground. Lift your right foot off the ground by bending your knee so that it is suspended. Keep the other leg suspended in the air for 3 seconds. Slowly lower your foot to the ground. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? Then use your hands to help lift your leg.
squeeze the pillow
This exercise helps you strengthen your legs but the inside, which will help you support your knees. Lie on your back, with both knees bent. Put a pillow between your knees. Squeeze your knees together by grabbing the pillow, pressing down on it. Hold it for 5 seconds. Just relax. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? You can also do this exercise sitting down.
heel raise
Stand up straight and hold onto the back of a chair for support. Lift your heels off the ground and push yourself up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.
Too complicated? Do the same exercise sit in a chair?
side leg raise
Stand up and hold onto the back of a chair for balance. Put your weight on your left leg. Stand tall and lift your right leg out to the side; keep your right leg straight and your outer leg muscles tight. Hold for 3 seconds, then slowly lower your leg. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? Go increasing the height of the legs little by little over time. After a few workouts, you will be able to raise them higher.
sit to stand
Practice this exercise to make standing up a little easier. Put two pillows on a chair. Sit on the two pillows, with your back straight, your feet firmly on the floor. Use your leg muscles to slowly and smoothly stand up. Then go down again to sit down. Make sure your bent knees don’t move in front of your toes. Try to vary the position of the arms, they can be crossed or at the sides of the body.
Too hard to do? Add pillows. Or use a chair with armrests that help you push yourself up with your arms.
balance on one leg
This move helps you lean over or get in and out of cars. Stand behind the kitchen counter without holding on and slowly lift one foot off the floor. The goal is to keep your balance for 10-20 seconds without holding on. Do this move twice, then switch sides.
Too easy? Practice it longer or try it with your eyes closed.
Steps
Do this to strengthen your legs for stair climbing. Stand facing the stairs and hold on to the railing for balance. Then place your left foot on a step. Focus your strength on your left thigh muscle and take a step up, touching the step with your other foot. Keep your muscles tight as you slowly switch your right foot. Hit the ground and get back up. Do two sets of 10 repetitions. Switch legs after each set.
Walking relieves knee arthritis
This underrated exercise is amazing, if you have stiff or sore knees from arthritis, walking can be very helpful. Start slow, stand tall and keep going. It can relieve joint pain, strengthen leg muscles, improve your posture, and improve your flexibility. It’s also good for your heart.
If you’re not active right now, check with your doctor before starting a new exercise program.
Low-Impact Activities to Ease Arthritis
Other exercises that are easy on the knees include bicycling, swimming, and water aerobics. Water exercises take weight off painful joints, which is why they are highly recommended in physiotherapy. Many community and hospital wellness centers, gyms, and pools offer classes for people with arthritis.
Being active can also help you lose weight, which takes pressure off your joints.
For favorite activities, like golf, ask your doctor or physical therapist how to safely make painful movements less painful.
How much exercise to do if you have arthritis?
Thirty minutes a day is a good goal. Start small, like 10 minutes every other day. If you don’t feel pain, do more exercise to reach the goal.
At first, don’t worry if you feel some mild muscle soreness, this is completely normal. It’s good to work on it. Talk to your doctor if you want to try over-the-counter pain relievers like acetaminophen, ibuprofen, or naproxen for pain relief. Ice can also help. However, joint pain cannot be ignored if it goes from moderate to severe in a short time. Tell your doctor if you have any or if they get worse.
