Knee arthritis is an inflammation condition of knees, which results in restricted movement, increased pain and stiffness of knees. It becomes difficult to perform day to day activities like walking, climbing stairs, etc. It is a serious disability affecting many adults and a few children today. Though there is no treatment for the condition, a few simple exercises that can be done at home are found to be effective in improving the movement, flexibility and in reducing pain. Do these exercise slowly and skip the exercises every second day to give rest to painful muscles.
Easy Exercises for Knee Arthritis
1. Leg Raise
Lie down on the ground with arms on your sides. Stiffen the muscles in the legs and raise your legs a few inches upwards. Stiffen your stomach muscles so that the lower back muscles are pushed downwards. Ensure your legs are straight in the raised position and count 5. Lower the legs slowly and repeat the same again for 10 counts minimum. This exercise will strengthen the quadriceps and reduces knee pain.
2. Hamstring Stretch
Lie horizontal on the floor on your back. Raise your right leg and push your knee towards your chest. Loop a bed sheet or a belt around your thighs and unbend your knees to set straight your leg. Pull the bed sheet or the belt towards your chest so that the leg is moved towards your head. When you feel a stretch, stop pulling and stay in the position for 30 seconds and return to original position. Repeat the same with the left leg. This will make the hamstring stronger and improve flexibility and knee movement.
3. Stair Step Up
Stand in front of set of steps and hold the handrail for balance. Put your left foot on the very first step and lift your right foot off the ground, so that you stand tall on your left foot. Hold this position for 10 counts and then step down on your right foot and keep your left foot off the ground. Now there should not be any weight on the left foot. Hold this position for 10 counts. Repeat the same by reversing the legs for 6 counts.
4. Half Squat
Stand erect with feet wide apart. Position your hands stretched straight in front of your torso at your shoulder level. Gradually bend your knees as if you are going to sit on a chair. When you reach half sitting position, straighten your back and lift your chest. Do not lean forward. Hold this position for 10 seconds and return to original position slowly. Repeat the same for 10 counts. This will strengthen the thighs and improve knee flexibility.
5. Up & Downs
Sit on an armless, flat chair with feet positioned flat on the ground. Position your arms on the sides of the body. Stand up unhurriedly using controlled movement. Stand straight and tall to full height. Stand tall for 10 seconds and then sit down slowly on the chair. Repeat this for about 60 seconds. Make sure your knees do not move ahead your toes when you stand up. This exercise reduces knee pain and improves movement and muscle strength.
6. Calf Stretch
This exercise increases flexibility in the knee joints and leg muscles. Bring the right foot in front of the left foot. Bend the right leg. Make sure the knee does not go past the toes. Now, keep the left leg straight and press the left heel towards the ground. This will stretch the calf of the back leg. Stay in this position for 30 seconds and repeat it on the other leg too.