If you suffer from knee pain from arthritis, there are some specific exercises that can help you, you should always consult a doctor before, but it is proven that they work. Stretching allows you to gain in flexibility and improves the level of your future movements, or how far you can move your joints in certain directions. It also helps reduce your chances of pain and injury.
Stretching for arthritis
Warming up is first of all, a walk of 5 to 10 minutes is enough to start. Lie on a flat surface, when you are ready, be prepared to stretch the tendons. Place a sheet or towel around your right foot. Use it to help lift your straight leg. Hold for 20 seconds, then lower your leg. Repeat twice. Then, change legs.
Hold a chair for balance. Bend your right leg. Step back with your other leg and slowly stretch it behind you. Press your left heel towards the floor. You should feel the stretch in the calf of the back leg. Hold for 20 seconds. Repeat twice, then change legs.
For further stretching, lean forward and bend your right knee deeper, but don’t let it pass your toes.
Straight leg lift
Develops muscle strength, this can help improve joints that are weak due to arthritis. Lie on the floor, your upper body resting on your elbows. Bend the left knee, the foot has to be firmly placed on the ground. Keep your right leg straight and your toes pointing up. Focus the force on the thigh muscles and lift the other leg.
Pause, for 3 seconds. Keep your thigh muscles tense and slowly lower your leg to the floor. Tap and climb again. Do two sets of 10 repetitions. Change legs after each set.
Quadruple set for arthritis pain
Is it too difficult to lift the straight leg? Instead, do quadricycles. With these you do not lift your leg. Simply squeeze the thigh muscles, also called quadriceps, one leg at a time.
Start by lying on the floor. Keep both legs on the floor, relaxed. Flex and keep your left leg tense for 5 seconds. Relax. Do two sets of 10 repetitions. Change legs after each set.
Seated hip gait
This specific exercise can cause the hips and thigh muscles to gradually strengthen. It can help with daily activities such as walking or standing.
Sit upright in a chair. Tilt your left foot back slightly, but make sure your toes still touch the ground. Lift your right foot off the ground by bending your knee so that it is suspended. Keep your other leg suspended in the air for 3 seconds. Slowly lower your foot to the ground. Do two sets of 10 repetitions. Change 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. Place a pillow between your knees. Squeeze your knees together by grasping the pillow, pressing it with them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Change legs after each set.
Too hard? You can also do this exercise sitting.
Stand upright and hold the back of a chair for support. Lift your heels off the ground and stand up with your toes. Hold for 3 seconds. Slowly lower both heels to the floor. Do two sets of 10 repetitions.
Too complicated? Do the same exercise sitting in a chair.
Lateral leg lift
Stand and hold the back of a chair for balance. Place your weight on your left leg. Stand upright and lift your right leg to the side; Keep your right leg straight and your outer leg muscles tense. Hold it for 3 seconds, then slowly lower your leg. Do two sets of 10 repetitions. Change legs after each set.
Too hard? Increase the height of your legs little by little over time. After a few workouts, you will be able to upload them more.
Sit down to stand
Practice this exercise to make standing up a little easier. Place two pillows on a chair. Sit on the two pillows, with your back straight, your feet should be firmly supported on the floor. Use your leg muscles to stand up slowly and gently. 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 to the sides of the body.
Too hard to do? Add pillows. Or use a chair with armrests to help you get up with your arms.
This movement helps you lean in 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 or 20 seconds without holding on. Do this movement twice, then switch sides.
Too easy? Practice it longer or try it with your eyes closed.
Do this to strengthen your legs to climb steps. Stand in front of the stairs and hold on to the railing for balance. Then place your left foot on a step. Focus your strength on the left thigh muscle and take one step upwards, touching the step with the other foot. Keep your muscles tense when slowly swapping your right foot. Touch the ground and pick up again. Do two sets of 10 repetitions. Change legs after each set.
Walking Relieves Knee Arthritis
This little valued exercise, it is incredible, if you have stiff or sore knees because of arthritis, walking can be very helpful. Start slow, stand upright, and continue. 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 now, check with your doctor before starting a new exercise program.
Low-impact activities to relieve arthritis
Other exercises that are pleasant for the knees include biking, swimming, and water aerobics. Water exercises take weight off painful joints, so they are highly recommended in physiotherapies. Many wellness centers, gyms, and community and hospital pools offer classes for people with arthritis.
Being active can also help you lose weight, which takes pressure off your joints.
For favorite activities, such as golf, ask your doctor or physical therapist how to safely make painful movements hurt less.
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, exercise more to reach the goal.
At first, don’t worry if you feel some mild muscle soreness, this is completely normal. It’s okay to work on it. Check with your doctor if you want to try over-the-counter pain relievers such as 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.