Exercises That Can Help Ease Knee Arthritis Pain

There are two types of arthritis and in both these types one faces issues like knee pain. Here are a few exercises that could help reduce that knee pain quite effectively and easily.

We are sure that a lot of you know that arthritis is of two types; Rheumatoid arthritis and osteoarthritis. We are sure that thinking about exercising the painful knee might seem a little counterproductive, but it has been seen that when one stays active and works out their limbs regularly in arthritis, then the pain goes down to a great extent and in some cases also tends to disappear altogether. Here are a few exercises that you can think of indulging in.

Leg Raises

Leg raises helps to a great extent in strengthening the large muscles at the fronts of the thighs. These are the muscles that essentially attaché the body to the knee joints and are also known as quadriceps. Any pain management centre in Delhi will definitely recommend this exercise. Below is the step by step explanation of the exercise.

• Start by lying flat on your back either on the floor or on the bed. Ensure that your arms are at your sides and your toes are pointed up.
• Continue the exercise by keeping your leg straight and tighten the leg muscles. Post this, proceed by slowly lifting the leg several inches.
• When you start the raise, remember to keep your stomach muscles tightened pushing the lower back into the surface below
• Hold the raised leg for at least five counts and then proceed to lower your leg as slowly as you can.
• Repeat 4-8 times and then switch to the other leg.

 

Half-squat

Of the many benefits that a half-squat can lend the doer, it also helps strengthen the muscles on the front and back of your thighs wonderfully. The exercise also affects the gluts brilliantly. Have a look on how to do the exercises right.

• Begin with your feet shoulder-distance apart. Continue by stretching your arms out in front of you.
• Continue by bending your knees slowly till the time you end up in a half-sitting position. If in case you think you are losing balance, then hold on to a chair or even the wall if necessary.
•  Remember to not lean forward and keep your back straight
•  Hold this position for 5 seconds and then slowly stand back up.

Remember to repeat the workout 10 times then take rest.

Lying hamstring Stretch

Another amazing workout that helps relax and stretch the hamstrings, the workout is truly a miracle worker. Many an advanced physiotherapy clinic will recommend this workout without a doubt.

• Start by lying flat on the floor or bed while keeping both legs bent.
•  Proceed by slowly lifting one leg, still bent and bring the knee towards your chest
• Continue by linking your hands together behind your thigh and then straighten your leg
• Now using your hands, pull your straightened leg towards your head. Stop when you start feeling a stretch.
•  Hold this position for 30 to 60 seconds and then return to the original position slowly.

2-3 times on each leg should do a lot for your knee health.