Do you suffer from arthritis knee pain? If so, there are exercises that can help improve your quality of life. This article will discuss excellent arthritis knee exercises that can also reduce the likelihood of future joint damage and injuries. These exercises should be performed on a regular basis in order to see significant improvements.
What is arthritis knee pain?
Arthritis knee pain is often a symptom of arthritis. When inflammation occurs in the joint, it can cause swelling and stiffness. This will then lead to pain. Arthritis knee exercises are just one way that you can treat your symptoms as well as minimize future injuries or damage to the joints.
What can cause arthritis knee pain?
An injury to the knee can lead to arthritis. However, it’s also common for people who have osteoarthritis or wear and tear in their knees from years of use.
What are some symptoms?
Arthritis knee pain is often a symptom that there may be something wrong with your joint(s). Other symptoms include: swelling, stiffness, reduced mobility as well as difficulty going up stairs. Arthritis knee exercises should always be done while taking any anti-inflammatory medications prescribed by a doctor.
How can I find relief without medication?
There are many ways you can improve arthritis knee pain naturally such as managing what you eat differently (less fatty foods), quitting smoking and drinking alcohol regularly (if at all) and looking into arthritis knee exercises.
Arthritis knee exercises should always be done while taking any anti-inflammatory medications prescribed by a doctor.
Arthritis knee exercises:
What types of arthritis knee exercises exist?
There are many different types of arthritis knee exercises available for people who suffer from this condition, including:
- Joint movement
- Resistance training (using weights)
- Aerobic exercise (such as walking or biking)
The following arthritis knee exercise is an excellent one for providing relief from arthritis pain and stiffness in your knees:
- Sit on the floor with your legs out straight in front of you.
- Bring one leg up and bend it at a 90 degree angle against your other knee.
- Lean forward, try to touch the ground with both hands while still holding onto that same bent knee (it should be touching the ground). Hold for 20 seconds then switch sides. Repeat twice more per side.
The following arthritis knee exercise is another excellent arthritis pain reliever:
- Stand up tall facing away from any wall or furniture nearby. Place a chair about two feet behind you so that when you sit down on it there are only inches between the backs of your knees and where they meet the seat of the chair. Your lower back should be as close as possible to the back of chair without touching it.
- Place your hands on the sides of the chair, lean forward slightly and then bend at the waist so that you are leaning over with your stomach resting against thighs.
- Keep your upper body parallel to floor for 20 seconds while counting backwards from 100 in intervals of three.
- End by standing up straight, pulling in a deep breath through pursed lips and exhaling slowly before repeating two more times per side.”
- Bend knee into chest: Lie down flat on ground and pull one leg up towards chest until thigh is almost perpendicular to earth’s surface; hold for 30 second count before switching legs.
- Straight leg raises: Lie down flat on ground and lift both feet off the floor; hold for 30 count before lowering.
The exercises are easy to do, can be done at home or in a clinic, and may improve symptoms of arthritis knee pain, they also give people time to work with their doctor about treatment options such as steroid injections that could relieve arthritis knee pain.
- Knee Extension on the Ball:
Lay down with your back facing the ball, positioned about six inches away from it. Lift up one leg so that you can use both hands to hold onto the front of your ankle or heel (as close as possible) behind you and lift this foot off of the floor using only your toes until straight alignment has been achieved between your thigh and calf muscles on top of the ball. Bring this leg down towards yourself again but do not touch anything before lifting it upwards once more. Do not forget to do the same with your other leg.
Repeat this exercise at least 15 times and you will soon feel an improvement in arthritis knee stiffness, pain or inflammation.
This ancient practice has been shown to be helpful in improving arthritis symptoms by increasing range of motion and strengthening muscles which can help improve stability. One study found that for people with knee osteoarthritis, yoga was more effective than supervised exercise at reducing pain and stiffness as well as improving physical function. Yoga is also a great way to find some balance in your life when you are experiencing stress or anxiety from living with chronic illness, something many people who have arthritis experience on an ongoing basis.
Which ones should I do first?
You may want to start by performing joint movements such as squats and lunges because they involve large muscle groups and they don’t put a lot of stress on the joints. You can then move to stretching exercises, which will help promote better mobility and circulation in your knee joint.
What are some other arthritis knee exercise tips?
- If you have been diagnosed with arthritis, it is recommended that you speak to a doctor before beginning any new form of physical activity or fitness routine – This includes aerobic workouts like walking or biking as well as resistance training (using weights)
- Keep an eye out for signs such as pain when moving around, increased stiffness in the knee, more swelling than normal, and difficulty getting up from sitting because these may be indicators that there has been too much pressure placed on the joint
- Exercise should never hurt! If it feels too painful, stop and try again at a later date
- When you begin any new activity or exercise routine for arthritis in your knee joint, start off slowly. Build up the amount of time you spend exercising over weeks to months
Exercises to Improve Quality of Life and Joints:
- Start with a five minute warm up, followed by two sets each of calf raises, inner thigh lifts, outer ankle stretches.
- Keeping your knees slightly bent at all times throughout the exercise routine is important for knee joint health. Exercising in this way will help improve stability and reduce pain associated with arthritis.
- Perform 15 repetitions per side on leg extensions or curls while keeping your back flat against the floor; use 45 pounds if you are using weights. If that is too difficult do only as many reps as feels comfortable – 30 should be sufficient enough to see some improvement over time. Keep good form when performing these exercises!
- Perform at least three sets of 12 repetitions on the stair stepper, but no more than five.
- Do not forget about your back! A great way to strengthen and stretch out your lower spine is with a set or two of 25 pushups.
Can orthotics help with arthritis knee pain?
Orthotics are not a cure for arthritis, but they can relieve pain and help with stability.
However if you struggle with flat feet as well well, orthotics may not be a wise investment since they need to fit tightly and securely in order to work effectively.
Related Article: Cable Back Exercises: How to Get Stronger and More Flexible
How can I prevent arthritis knee pain?
It is not possible to prevent arthritis, but you can take steps to reduce the risk of knee pain.
Avoid putting excess weight on your knees throughout the day – this includes long periods sitting at a desk and carrying groceries.
Wear proper footwear for every occasion! High heels are bad news for anyone’s arthritic joints, so leave them in the closet when heading out for a run or working around the house.
There are also many ways to prevent arthritis from worsening with lifestyle changes such as: exercising regularly, maintaining an even weight distribution by avoiding too much sitting; not carrying heavy items on one side of your body all day long; walking up stairs rather than taking an elevator when you can, quitting smoking if applicable (smoking increases joint inflammation)
What medications are used to manage arthritis?
Medications may be prescribed by doctors as part of an overall treatment plan that also includes lifestyle modifications like physical therapy and braces. Commonly prescribed drugs include: Tylenol (acetaminophen), Voltaren Gel for Arthritis Pain Relief (diclofenac), Cymbalta (duloxetine)
- Tylenol: Acetaminophen is the most common arthritis pain reliever. It can be used to treat mild to moderate arthritis, and it also relieves fever, headaches, muscle aches and toothaches. You should not take this medication if you suffer from liver or kidney issues because acetaminophen may worsen these conditions in some cases
- Voltaren Gel for Arthritis Pain Relief: Diclofenac sodium gel provides relief of arthritis symptoms by decreasing inflammation associated with osteoarthritis – a condition that causes joint stiffness due to cartilage breakdown
- Cymbalta: Duloxetine inhibits serotonin reuptake which reduces symptoms of arthritis.
- Naproxen: Naproxen is a nonsteroidal anti-inflammatory drug (NSAID) that comes in both prescription and over the counter forms to relieve pain from mild to moderate arthritis symptoms. However, like any medication it also carries some side effects which you should be aware of before deciding on whether or not this medication is right for your condition.
How about Rheumatoid arthritis?
This type of arthritis is an auto immune disease that causes inflammation and pain in the joints. People with rheumatoid arthritis can either have no symptoms or they could experience joint stiffness, swelling, redness and warmth around a joint. One way to manage this condition is to manage the symptoms and if possible, prevent joint damage.
Exercising is one way to reduce joint damage and increase flexibility. This type of arthritis can also be managed by taking medications which have anti-inflammatory effects, such as ibuprofen or naproxen sodium.
This offers relief from the pain and inflammation caused by arthritis in your joints so you are able to move around more easily and with less discomfort than before. Laying off certain activities that may worsen symptoms is another good idea for those who suffer from arthritis in their knees but still want to exercise while protecting themselves against further worsening of these symptoms over time.
An example would be avoiding long distance running if knee stiffness takes a toll on your ability to run after just ten minutes of starting out.
If these steps do not help then speak with a doctor about other options!