Top 10 Exercises for Arthritic Knees
Exercises for arthritic knees are essential for you if you want to remain active and your regular exercises are causing too much pain due to osteoarthritis or subchondral cyst. This condition is majorly caused by injuries to the joint tissues due to obesity, sport traumas and age. The joint cartilage especially in the hips and knees breaks down over time causing pain, stiffness and inflammation.
Arthritis exercises will help you remain active, strengthen muscles around your knees, hips and your major core muscles making you feel better. Exercises for arthritic knees are especially designed to be easy on your sore joints and strengthening your quadriceps, quads and hamstrings to help stabilize the joints to reduce friction.
Let us review some of the exercises for arthritic knees:
1. Start any exercises for knee pain with stretches and warm up, a warm compress could be applied to the sore knees to warm up the tissues.
2. Calf raises are performed standing and holding on to a counter or a bar. Raise heels putting the weight of your body on the balls of your feet, hold, and lower back on the heels.
3. Hamstring stretch is executed while sitting on the floor with your legs positioned straight in front of you and lowering yourself and reaching to your does, hold for 10-15 seconds.
4. Quadriceps stretch is performed standing. Bend your knee bringing your foot to your buttocks with your hand, hold for 10-15 seconds, lower your leg and repeat.
5. Wall sits will help strengthen your quads. Stand 10 inches away from a wall and slowly start sitting down leaning against the wall as if you are trying to sit in a chair, hold for 5-10 seconds and return to the original position.
6. Miniature squats in a standing position are great exercises for arthritic knees. These are performed like regular squats, except do not go down so low and keep them shallow.
7. Simple leg raises while lying down are also gentle on your knees and help keep your muscles strong.
8. Back strengthening exercises will keep your core muscles strong balancing pressure on your knees.
9. Abdominal crunches contribute to your overall conditioning and should be included as great arthritis exercises.
10. Finish any exercises for arthritic knees with a cool down, mild stretching and an ice pack applied to the affected knee to reduce inflammation and swelling.
Exercises for arthritic knees should not bring you any pain or discomfort, stop doing any exercises and consult a doctor if your condition does not improve.