Easy exercises for knee osteoarthritis and joint pain

Knee-friendly exercises improve the motion and function of joints and reduce knee arthritis symptoms. Be sure to start slowly and be highly attentive to what your body signals - listen to pain and stop if knees begin to ache. It is also critical for people with osteoarthritis to keep their doctors updated about the training regimen.

As you get used to the exercises that work out for you, make sure to incorporate them into your daily life. Each workout will build strength, improve flexibility, relieve pain, stiffness and achiness. Enroll yourself in any personal training program for professional instructions.

How osteoarthritis (OA) affects your knees?

When osteoarthritis (OA) prompts, the cartilage on the knee joint begins to weaken, and the protective space between the bones shrinks, making it hard for patients with osteoarthritis to bend or straighten the knee. In some cases, the wear down of the meniscus ( a type of cartilage cushioning between the tibia and femur) triggers additional wear that can worsen the situation.

With any form of inflammatory arthritis, the immune system attacks in one of the linings of joints called ‘synovial’ that initially attacks the smaller joints and spreads to both knees and joints as the disease progresses. The condition is more common in people aged 50 or above.

Precautions to keep in mind while performing any exercise

"An ounce of prevention is worth a pound of cure." Before you begin any training regimen, always talk to a physical therapist or doctor to ensure that exercises you are about to perform are safe and do not alleviate pain. Pay attention to changes - movements can be stopped or changed altogether if they start to worsen the situation. People with osteoarthritis (OA) should have a well-balanced life, make regular visits to doctors, and regularly take the prescribed medications.

3 Exercises for Knee Osteoarthritis

Here are three easy to perform exercises to relieve pain and reduce swelling and stiffness.

Straight-Leg Raises

Straight Leg Raises are the most straightforward exercises that one can do while watching one favourite TV show.

Lie on the floor in such a way that your elbow is under your shoulder. Also, make sure there is no tension in your neck and shoulders.

Place the leg with the affected knee straight and slightly bend the other leg, so the foot is flat on the surface.

Slowly start tightening the muscles of the straight leg and raise 6 inches off the floor. Maintain the position for at least five seconds and then bring back the leg to the floor.

Start slowly and repeat the three sets of 10; when It becomes more manageable, gradually increase the resistance by putting some weight in the ankles.

Sit and Stand

The exercise adds strength to back muscles and buttocks. Don’t twist the back while stretching.

Grab a sturdy chair and a table for the added support.

Stand in front of a chair in a way that your feet are planted on the ground almost a hip-distance apart.

Press buttocks and hip back first, and then lower yourself into a seated position by bending the knees.

If needed, you can hold on to the table for extra safety. Now, tip forward from the hips, make your feet go up with legs to a standing position.

Repeat it three times; however, if your knees go over your toes, it means you are bending knees wrongly. It will put a lot of pressure, and you may also feel a stabbing pain in your knee joint.

Hamstring stretch

Stretching has always been the best remedy when it comes to easing the body from the pain and improving the range of motion.

Warm-up the body by doing a five-minute walk before you begin the exercise.

Lie down by looping the bed sheet around your right foot.

With the help of a sheet, pull the leg straight up.

Hold it for 15-20 seconds and then relax.

Now switch the leg and repeat it as many times as you can easily do.