As we age our body tends to lose the grip in the bones and also suffers from lack of calcium which indirectly causes knee pain and arthritis. Today arthiritis has become one of the most common disease that people suffer from. It can be further classified into two types: osteoarthritis and rheumatoid arthritis.
There are several reasons to exercise with knee arthritis:
- Exercise maintains the joint’s full range of motion.
- Exercise strengthens the muscles that support the joint.
- Strong muscles help the joint absorb shock.
Here we will discuss about some exercises for knee pain that you can follow regularly and get rid of this problem forever.
Leg raise lying:
One of the simplest exercises is the leg raise one. All you need to do is to lie down on the floor and raise your leg without bending it as much as you can and then bring it down slowly. Repeat it for at least 20 times in a set of 10 rotations.
This exercise strengthens the quadriceps which is large muscles on the front of your thighs that attach to the knee joint and brings flexibility.
For brining flexibility in the fluid present in your knees and to get rid of the pain you must try this exercise. Lie down on the bed and bend your legs, now bring your knee towards your chest and bring it down again. Repeat it for at least 20 times daily. Hold each of your leg for 30 to 60 seconds and then carry on with your second leg. This is the easiest knee strengthening exercises for runners
This exercise will strengthen your hamstrings and will also help in tightening your thigh muscles.
Squats have always been the most favorite exercise if you want to stay in perfect shape. Stand straight and stretch your hands in front. Now bend your upper body and until you are in a half sitting position. Remember not to lean forward and keep your back straight and chest lifted.
Squats will give you excellent results for your glutens and thigh muscles.
One leg dip
To strengthen your knee muscles this one leg dip is going to be your best companion. You will need a chair with the help of which this exercise can be performed. Lift one leg and without bending bring it near your chest. Repeat it with second leg and try to do it for at least 3 minutes.
One leg dip will help you bring flexibility in your entire lower body as well as will help you shape your buttocks.
Sit on the floor with both legs out straight. Stabilize yourself with your hands on either side of your hips, and keep your back straight. Slowly bend one knee until it feels stretched, but not until it becomes painful. Hold your leg in that position for 5 seconds, then slowly straightens your leg out as far as you can, again holding for 5 seconds.
This exercise will help you strength the quadriceps practice it regularly and save yourself from physical therapy exercises for knee pain
Seated hip abduction
Sit on the edge of a chair Sit directly on the top of a seat, legs together, and palms on your legs. Bind a group of strength or position a group of strength coil just above your knee around your legs. Bring your palms to the bottom, pressing to start the motion through the exterior glutens. Repeat twenty repeats. Repeat for three sets.
Following this exercise on regular basis will help you get your knee relief back and will also prove to be very helpful in long run.
Lie on your hand and use a pillow or towel fold to sustain your neck. Bend your shoulders to the neck, keep your spine upright and align your feet with your hands. Keep your feet together; raise the bottom of your knee to the roof. Keep your hips upright, if you raise your arm, do not allow yourself to move forward. Briefly pause, and then bring your knee to the starting place gently. Do 10 repetitions on each side of this workout, 3 sessions once daily. Practice this workout 2-3 days a week.
This exercise will help you in knee pain and will also provide flexibility in your movement. If done on a regular basis clamshells can also be useful for your spine. This is the best knee exercises for arthritis
What are other exercises that can help you in arthritis?
There are a lot of exercises that you can perform without putting much effort on your body. Walking is a great way of exercising. It’s low-impact, and it helps strengthen muscles and build bone because it’s a weight-bearing exercise. Wear durable, nice boots. Start slowly and for best results gradually increase your pace and distance. Also good for muscle power and knee mobility are water activities or wandering in the deep part of a bath. Because the corpse is buoyant in water, the effect is reduced to virtually null as it helps you travel a little more difficult to travel.
Tips to follow before and after exercise
If you can try and apply moist pack on your knee for at least 20 mins before you start exercising. Heat is a soothing thing and it will give you’re a relaxed effect which will decrease stiffness and will also relieve pain.
If you take any kind of pain medications then you must take a break for at least 45 mins before starting your session.
After completing your exercise session always apply ice pack so soothe your pain and relax your muscles. Do not concentrate on loosing weight as these how to lose weight with a knee injury exercises will make you feel leaner and active.
What to do if it hurts?
It is normal to experience mild discomfort during exercise. So the day after the workout, it’s a lot painful. But if you experience severe pain, swelling, or stiffness, stop the affected joint exercising and see your doctor.
According to the Centers for Disease Control and Prevention Trusted Source, for at least 30 minutes per day, five days per week, individuals with knee arthritis should be doing mild practice. Even in three 10-minute meetings every day you can crack it down, which operates just as well.