Can’t seem to move around? Well, the good news is that exercise for knee arthritis can soothe the muscles surrounding your knee and increase flexibility, which is a real benefit. Let’s talk more about a workout for arthritic knees in this blog that can bring relief effectively.
Best Osteoarthritis Knee Exercises
1) Straight Leg Raise
A strengthening exercise to be done on the muscles surrounding the knee is the straight-leg raise. Lie down on your back, bend one leg, and straighten the other. Lift up the straight leg and hold it for some seconds. Repeat this on each leg.
2) Muscle Stretch
Stretching is one of the best osteoarthritis knee exercises as it maintains flexibility. Sit with one leg straight out and the other bent. Slowly, lean forward to touch the toes of the stretched leg. Hold it for 15 seconds before swapping to the other leg.
3) Leg Stretch
Exercise and knee arthritis is the best combination for pain relief and the leg stretch is one of the basic ones to improve flexibility. Stand near a wall to have the right balance and keep up one foot behind the other.
4) Straight-Leg Raise (Lying)
A little variation to straight-leg raise, lie on your back to challenge the knee joint for stability. Lie flat on your back and bend one knee, but keep the other one straight. From this position, lift your straight leg till it is aligned with the folded knee and then, lower it slowly. Continue to alternate, to strengthen the knee joint.
5) Step Ups
Working out with arthritis in knee might be difficult, but stepping up will strengthen muscles in your legs. Move forward and stand before a firm step or low bench and step up with one leg. Bring the other one to meet it and then step back. Repeat this a few times on each leg to provide strength to your quads and glutes.
6) Sit/Stands
Another knee exercises for arthritic knees involves a mini squat without impacting the knees. Sit down on a chair and without using your hands, stand up and slowly sit back on the chair. Practice regularly and over time, the knee muscles will grow stronger.
7) Hamstring Stretch
Arthritic knees and exercise, sounds like a deadly combo? But try to stretch the hamstrings to make it feel better on your knees by keeping it flexible. Sit down on the floor, and put your legs forward with an extension. Slowly, move forward and touch the toes, hold that pose for 15-30 seconds. This exercise for knee arthritis stretches all muscles around the knee, making it less stiff.
8) Calf Stretch
The calf stretch is a great exercise to eliminate knee pain. Stand by a wall with your hands on the wall and keep one foot at the back with your heel down, bend the front knee. Hold this stretch for 15 seconds and then switch legs.
9) Quad Set
This is an easy exercise for knee arthritis and for strengthening the quadriceps. Sit with straight legs, and use your leg to press against the back of your knee on the floor. Hold this pose for five seconds and then release. Quad Set helps strengthen the knee without too much strain on the knee joint.
10) Seated Hip March
Seated hip marches help strengthen the knee. Sit in a chair and raise one knee up as far as you can, then lower it back down. Repeat the same on the other side. This exercise for knee arthritis helps stretch the hip flexors and surrounding muscles, which stabilizes the knee.
11) Pillow Squeeze
Kick the pillow squeeze is a fun exercise, where you sit on a chair and place a pillow between your knees. Hold this squeeze for five seconds and then let go. Repeat this multiple times to strengthen the knee.
12) Kick-Backs
Kick-backs target the hamstrings and can be done standing. Stand with one hand on a chair for balance, and lift one foot up toward your glutes. Hold the position for a few seconds, before lowering the foot. Repeat this on both sides to help take pressure off of the knees.
13) The Clam
This exercise for knee arthritis targets the hip muscles, so lie on the side with your knees bent and feet together. Make sure your feet touch and lift your knee as far as you can, then lower it. The Clam supports the knee by strengthening the surrounding muscles.
14) Quadriceps Stretch
Stretching the quadriceps relieves knee pain. Stand by a wall and position your body in a way that your other foot will be behind. Use the hand of the same foot to step forward and then grab your other foot. You will tug in your thigh and that’s a good sign!
15) Swimming
Swimming is one of the best low-impact exercise for knee arthritis. Water supports your body weight, which reduces the pressure on the joints. It strengthens the knee muscles without putting pressure on the joint.
Conclusion
Yes, knee arthritis can be difficult, but with the help of exercise & the right diet for arthritis, the pain reduces. These exercises support your knees, reduce discomfort, and improve joint flexibility. But, it’s always best to consult a doctor before starting any new exercise routine, especially when you are experiencing knee pain.
People with knee arthritis should regularly exercise by adding gentle stretches to their routine. And to support this, incorporate three60+ Pain Relief and Joint Mobility, three60+ Rapid Pain Relief Gel, three60+ Rapid Pain Relief Roll On Massager and three60+ Joint Care and Protect to your fitness regime. These unique products not only reduce pain but also promote enhanced joint mobility. Experience the convenience of targeted pain relief on the go!
FAQs
1) What is the best exercise for arthritis in the knee?
The best exercise for knee arthritis is low-impact activities like swimming or gentle stretches such as straight-leg raises and calf stretches.
2) Is walking good for arthritis in the knee?
Walking is usually not a problem because it is a low-impact activity that maintains flexibility in the knee joint and strengthens the muscles surrounding it.
3) Is climbing stairs good for arthritic knees?
If you have knee arthritis, avoid climbing stairs because it puts pressure on the joints.
4) Can knee pain go away with exercise?
Exercise for knee arthritis helps strengthen the muscles behind your knee joint and increases flexibility.
