10 Best Exercise Remedies for Arthritis Knee Pain

10 Best Exercise Remedies for Arthritis Knee Pain
Knee Pain

Arthritis is a debilitating condition, where the joints swell, causing the patient excruciating pain. The knee joint, the largest joint in the body, is most commonly affected by arthritis. Arthritis-induced swelling and pain can make movement difficult. 

Studies indicate that exercise helps alleviate the pain, swelling, and discomfort the condition causes, by stretching and strengthening the tissues around the joints and improving blood circulation and lubrication. There are modern medicines as well as ayurvedic treatment for arthritis knee pain. But let’s look at some of the exercise remedies that are done for arthritis knee pain.

Top 10 Best Exercise Remedies for Arthritis knee Pain

Movement is key to prevent the condition from deteriorating. We have put together, low-impact, easy to do, exercise routines that anyone can do. The routines enhance flexibility, strength, and stamina. However, as a precaution, get your doctor’s opinion, before indulging in any form of physical exercise. 

Sitting Heel Slide

The sitting heel slide is an excellent workout for the calves, quadriceps, and hamstring muscles. 

  • Sit on the edge of a steady chair, with the right leg stretched out and the foot flat on the floor.
  • Slowly slide the foot towards you, until it crosses past the left leg.
  • At this point, lift your heel off the floor, and hold the position till ten counts.
  • Do three sets of twelve reps, four-five times a day.
  • Repeat the same with the other foot.

Lying Hamstring Curls

The exercise targets the glutes (buttock muscles), hamstrings, and quadriceps. 

  • Secure one end of the resistance band tightly, in both hands, and coil the other around your right ankle. 
  • Start with lying on your stomach, on a flat surface. Bend your elbows, so they support your torso. Keep your head up, looking straight ahead.
  • Bend your right knee to raise your leg, so it is at a right angle to the floor.
  • Tug at the resistance band, until you feel the hamstrings stretch.
  • Stay in that position for a count of five and return to the starting position. 
  • Do the same with the other leg.
  • Do two sets of twelve reps, on both legs, three-four times a day.

Quad Contractions

This is an excellent workout for the quadriceps.

  • Lean back slightly, and use your hands to support your body. Your hands should be behind you, palms flat down.
  • Now, slowly contract your quadriceps, until you notice your kneecaps shift position.
  • Hold the pose for seven to eight counts and release.
  • Do three sets of this exercise with twelve reps, five to six times a day.

Sit and Stand

A simple but effective workout. It strengthens and stretches the glutes and the quadriceps and improves the knees’ flexibility and reduces pain. 

  • Sit on a chair with back straight and feet flat on the ground.
  • Fold arms across the chest. 
  • Now stand up, slowly, without using arms for support. Keep back straight at all times.
  • Next, go back to the sitting position. 
  • Repeat the exercise fifteen times, and increase the count, as you improve. Do this exercise every morning, upon waking, and repeat it five to six times a day, throughout the day.

Standing Leg Lifts

Leg lifts are a perfect workout for enhancing balance, stability and lessening the pressure on the knees. The exercise targets the glutes and hips. 

  • Stand with your back flush against a wall.
  • Lift your right leg, to the side, with toes pointed forward. Lift it as far as you can, without bending the knee or leaning towards the left, for balance.
  • Stay in the position for a count of five, and then return to a standing position.
  • Repeat the exercise twenty times on each leg.

Ankle Flexion and Extension

Ankle flexion and extension strengthen the calf muscles. 

  • Sit on a flat surface with legs stretched straight out. 
  • Your back should be straight and your hands behind you, with palms flat on the floor.
  • Bend your feet towards you, until you feel the tension in the calves. The further you can bend the feet, the better. 
  • Stay in this position for one to two minutes, and gradually increase the duration. 
  • Slowly go back to the starting position and extend the toes, so they point towards the floor. 
  • Do three sets of fifteen reps, six to seven times a day.

Assisted Double Heel Raises

This is an exercise that targets the calves and the hamstrings. You will need a chair’s support for this exercise.

  • Place a chair in front of you, with the backrest facing you. 
  • Use both hands to hold the back of the chair.
  • Now go on tiptoes, raising both heels, simultaneously. 
  • Stay in this position for a few seconds before gently lowering the heels. 
  • Repeat this exercise four to five times a day, with three sets of twelve reps.

Standing Kickbacks

Workout the hamstrings with this exercise. It helps in strengthening the muscles on the legs and reduces the stiffness of the knees. 

  • Stand erect, back straight, and feet a foot apart.
  • Raise the right foot, and bring the heel to touch your backside. 
  • Stay in this position for five counts before lowering the foot. 
  • Follow the procedure with your other foot. 
  • Do this exercise fifteen to twenty-five times, three to four times a day. 

Lying Down Quadriceps Stretch 

Give your quadriceps more flexibility through this exercise. 

  • Lay on your stomach and bend the right leg at the knee and reach out over you to hold the ankle with the right hand.
  • Use your arm to lift the knee off the ground until you feel the muscles tug.
  • Hold the posture for ten counts.
  • Do five sets of six reps each.

Leg Cross Seated

The exercise can be done sitting in bed. It makes the legs stronger and strengthens the area around the knees. 

  • Sit with your legs stretched out.
  • Cross your right ankle over the left one, and at the same time contract your thighs. 
  • Hold the position for twenty counts.
  • Switch ankles—cross the left ankle over the right one and contract the thighs.
  • Repeat five sets of five reps, on each leg.

Hope this article will help people having knee pain in some way. These exercises can also be done by people having joint pain or osteoarthritis even though we have good osteoarthritis treatment in Ayurveda.

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