The most common cause is knee arthritis, which affects millions of people worldwide, characterized by painful, stiff, and not-so-mobile knees. Be it osteoarthritis or rheumatoid arthritis, incorporating knee arthritis exercises into your routine can considerably help in mitigating symptoms and improving the quality of life.
In this blog, we look at the top 10 exercises specifically designed to relieve knee pain and stiffness, thus helping you regain strength and flexibility.
Knee Arthritis: Understanding It
First, one needs to understand what knee arthritis entails.
Osteoarthritis (OA) is a degenerative joint disease that involves the breakdown of cartilage in the knee, which may cause pain and inflammation.
Rheumatoid arthritis (RA) is an autoimmune disease that causes joint inflammation, leading to pain and swelling. Both conditions can make one’s mobility and daily activities very difficult.
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Benefits of Doing Regular Knee Pain Exercises:
- Pain Relief: Gentle movement helps reduce stiffness and improves joint function.
- Improved Strength: Stronger muscles around the knee will give support and stability.
- Increased Flexibility: Stretching exercises provide more flexibility in the range of motion of the knee joint.
- Weight Management: Regular activity will help with weight management by avoiding extra stress on the knees.
Top 10 Best Exercises for Knee Arthritis
Following are ten effective exercises for knee arthritis to reduce pain and improve functioning:
1. Straight Leg Raises
How to Do It: Lie on your back with one leg bent at the knee and the other straight. Slowly lift the straight leg about 12 inches off the ground, hold for a few seconds, and then lower it back down.
Benefits: Exercises quadriceps without stressing knee.
2. Quad Sets
How to Do It: Sit with your legs straight out in front of you. Tighten the muscle in the front of your thigh (quadriceps) by pressing the back of your knee down toward the floor. Hold for 5 seconds and repeat 10 to 15 times.
Benefits: The quadriceps are strengthened, and these muscles are very important in the support of the knee.
3. Hamstring Curls
How to Do It: Stand and hold onto a chair for balance. Bend one knee, pulling your heel toward your buttocks. Hold a moment, then lower.
Benefits: Increases strength in the hamstrings to help stabilize the knee more effectively.
4. Calf Raises
How it’s done: Standing, feet shoulder-width apart; slowly rise on toes and hold for a couple of seconds before lowering down.
Benefits: Develops calf, enhances balance.
5. Step Ups
How to Do It: Use a step or low platform. Step up with one foot; bring the other foot up to meet it. Step down and repeat.
Benefits: Strengthens the legs without putting too much impact on the knees.
6. Wall Sits
How to Do It: Stand with your back against the wall. Slowly slide back down into a seated position with your knees at a 90-degree angle, as if sitting in an imaginary chair. Hold as long as is comfortable.
Benefits: Strengthens the quadriceps without putting excessive strain on the knees.
7. Side Leg Raises
How to Do It: Lie on your side with your legs stacked. Lift the top leg straight up while keeping it lined up with your body; hold for a moment before lowering it back down.
Advantages: Strengthens hip abductors, which support the knee in maintaining alignment.
8. Heel Slides
How to Do It: Sit or lie down and extend the legs. Slowly slide the heel towards the buttocks while keeping the foot on the floor then slide it back out.
Benefits: This exercise improves flexibility and increases the range of motion within the knee joint.
9. Knee Flexion Stretch
How to Do It: Pull your heel toward your buttocks until you feel a stretch at the front of your thigh. Sit or lie down and gently pull your heel toward your buttocks until you feel a stretch at the front of your thigh.
Benefits: Allows for more flexibility in the knee joint.
10. Gentle Stretches
Incorporate gentle stretches such as: –
- Hamstring Stretch: Sit with one leg extended and lean forward to reach towards the toes.
- Calf Stretch: Facing the wall, one foot is put back, heel to the ground.
Important Considerations
While these exercises are useful when done, there are also a few things to consider:
- Certain movements may exacerbate symptoms or cause an injury.
- Avoid high-impact activities such as running or jumping, which put excessive stress on the knees.
- Avoid heavy squats or lunges that create pressure on arthritic joints.
- Which Exercises to Avoid in Knee Arthritis
- In case of any sharp pain during the performance of an exercise, one should immediately stop the exercise and consult with their doctor or physical therapist regarding what will be best for their condition.
Frequently Asked Questions (FAQs)
Here are some frequently asked questions about knee arthritis exercises:
1. What Are Some Exercises For Rheumatoid Arthritis in The Knees?
Range-of-motion exercises of a gentle nature, such as heel slides, straight leg raises, and sets of quadriceps, work well in treating rheumatoid arthritis symptoms in the knees.
2. Which Exercises Can One With Knee Arthritis Avoid?
Avoid jarring, high-impact exercises like running or jumping; also, deep squats and lunges can stress arthritic joints.
3. What Are Some Stretches To Help Improve Flexibility For Knee Pain?
Hamstring stretches and calf stretches are good exercises to increase flexibility and decrease tension on the knee joint.
Conclusion
Incorporating regular knee arthritis exercises will help reduce the pain and stiffness associated with arthritis, besides improving the overall functioning of the joint.
Note that frequency is important, and at least three sessions a week should be considered for gradual changes to be observed.
Also, be sure to listen to your body at all times. If you have preexisting health issues or very significant symptoms of arthritis, you must consult your doctor in advance of starting the program of exercise completely.
Understand what types of exercise can help you—and equally what you need to skip—and you will be active with a successful knee arthritis management plan.
By working hard and taking good care of yourself, you can win back strength and mobility in your knees, enabling you to enjoy daily activities without any discomfort.
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