If you have osteoarthritis, then pain, stiffness, swelling, and decreased flexibility in the knees are the common signs, which also means you probably don’t want to move your legs.
However, it’s crucial to find ways to reduce the stress placed on the joint through exercise, as it is exercise that will strengthen and stretch the muscles surrounding it.
Can you minimize the pain and improve your knee strength and flexibility? The answer is yes, and here are the best exercises you can do if you have osteoarthritis in the knee:
Stretch Your Quadriceps
You can ease the tension and stabilize your knee joints by stretching your quadriceps muscles (the muscles in the front of your thigh). You can do this lying down or standing up.
Your first option is to lie down and place a rolled towel underneath your right knee. While you keep your right leg straight, squeeze down the front muscle on your thigh as you push the back of your knee down the rolled towel for five seconds. Do this ten times, then repeat the steps on the other leg.
Another variation of this exercise is to raise the leg as you contract your quadriceps while keeping the other knee bent for back support. Lift your leg until you reach the level of the knee on the other leg. Hold the position for a few seconds, then slowly lower your leg.
The standing quadriceps stretch is another effective exercise for people with osteoarthritis in the knee. Make sure you’re standing close to a wall for balance. Lift your right leg with your heel moving close to your buttocks. Hold your foot using your right hand and keep this position for 30 seconds. Repeat with the left leg.
Stretch Your Hamstring
Another exercise you can do while lying down is the hamstring stretch. The hamstring is the muscle behind your thigh. Lie down on your back and keep your legs straight. Lift your right leg, then pull it close to your chest using both your hands until you feel a comfortable stretch in your hamstring. Hold it for 30 seconds, then repeat on the other leg.
Stretch Your Calf
The standing calf stretch exercise helps improve the flexibility of your knee joints and leg muscles. With your hands on your hips, put your right foot forward and bend your leg. Keep your left leg straight and press your heel toward the ground to stretch the calf of your back leg. Hold the position for 30 seconds, then repeat on the other leg.
Seated Leg Raise
You can strengthen the muscles surrounding your knees by performing the seated leg raise. Sit straight on a chair, making sure that your legs are bent at a 90-degree angle. Raise your right leg until it’s parallel to the floor. Hold that position for 30 seconds, then repeat on your left leg.
Step-Ups
Having osteoarthritis in the knee can make it hard for you to do simple things like climbing the stairs. You can strengthen your leg muscles and knee joints with the simple step-up exercise. You need an exercise step, or you can do it at the bottom step of your stairs. Step onto the stair with your right foot, followed by your left foot, then step down the left foot, followed by your right foot. Do it for 30 seconds and repeat the process ten times.
What Do You Need to Do Before and After Exercise?
People with osteoarthritis in the knee feel pain and discomfort in the affected area. Apply a moist heat pack on your knee or take pain medications 45 minutes before exercising to lessen the pain and discomfort. After the exercise, put an ice pack on your knee for 15 minutes to soothe pain and reduce the swelling.
You might feel mild pain and discomfort during and after exercise. Don’t worry, that’s normal. The CDC recommends that people with arthritis participate in moderate physical activities and exercises for at least 30 minutes a day. Do this for at least four weeks, and you’ll notice improvements in your mobility. However, if the pain feels severe and you see swelling and redness, stop exercising. You should contact your doctor for more specific advice.
