24
June

How to reduce pain associated with Arthritis of the Knee

How to reduce pain associated with Arthritis of the Knee

By far one of the most prevalent conditions that we here at the store is Arthritis, especially of the Knee. If you’re a sufferer then you’ll only know too well how painful it can be.

While medication can be effective in treating pain associated with Arthritis, exercising is also an effective means. `reduce knee pain, improve motion, decrease stiffness, and increase flexibility’ says Brian Wu, author of 10 Exercises for Arthritis of the Knee.

1. Leg lifts (standing)

Targets: Hips and glutes (buttocks).

Purpose: Leg lifts are an important leg exercise to improve stability, balance, and strength, reducing the impact on the knees.

Steps:

  • Stand against a wall
  • Raise a leg to the side without rotating toe to the side; keep toe pointing forward or slightly in
  • Avoid leaning to stationary side
  • Lower leg down
  • Repeat 15-20 times on each side

2. Sit and stand (seated and standing)

Targets: Quadriceps (front of thigh) and glutes.

Purpose: This repetitive motion is central to improving the range of knee movement and overall leg strength. Over time, it will become easier to stand up pain-free in everyday life.

Steps:

  • Sit straight in a chair with feet flat on floor
  • Cross arms over chest
  • Stand straight up slowly
  • Slowly return to seated
  • Repeat for 1 minute

3. Kick-backs (standing)

Targets: Hamstrings (back of thigh).

Purpose: This exercise is great for strengthening leg muscles and reducing knee stiffness.

Steps:

  • Stand up straight
  • Lift a foot off the floor and bend the knee, bringing the heel toward the buttocks
  • Hold for a few seconds, then lower down
  • Knees should be aligned and posture straight
  • Repeat 10-25 times, and repeat a few times per day

4. The “clam” (lying down)

Targets: Glutes.

Purpose: Knee strain is often at least partially due to weak glutes, resulting in too much shock being absorbed by the knee joint. Strengthening the buttocks leads to a reduced impact on knees.

Steps:

  • Lie down on side
  • Bend hips and knees to 90 degrees with shoulders, hips, and feet aligned
  • Keep feet together
  • Lift top knee up as far as possible, then slowly lower it
  • Hold for 3-5 seconds and repeat 10-25 times, twice daily
  • Repeat on both sides

If lying exercises are too difficult or painful, people can still work their glutes by doing seated buttock clenches or backward leg lifts.

Exercises to improve knee flexibility

5. Quadriceps stretch (lying down)

Targets: Quadriceps.

Purpose: To improve the flexibility of the quadriceps, and the range of motion for the knee.

Steps:

  • Lie down on stomach
  • Place right forearm in front for support
  • Bend left knee and grab ankle or shin with left hand
  • Gently lift knee off floor until feeling slight stretch
  • Hold for a few seconds, repeating alternative sides a few times
  • Switch sides

6. Hamstrings stretch (lying down)

A physiotherapist stretches a woman's leg.
Stretching the hamstring can help improve a knee’s range of motion.

Targets: Hamstrings.

Purpose: To improve the flexibility of the hamstrings, improving range of motion of the knee.

Steps:

  • Lie down on back with legs outstretched
  • Bend right knee and grab the back of thigh with both hands
  • Gently pull the leg toward the chest
  • Relax arms so knee is pointed straight up
  • Straighten this leg toward the sky, or as much as possible
  • Bend knee again, then outstretch it once more
  • Repeat on both legs for a few times each

7. Leg cross (seated)

Targets: Whole leg, especially quadriceps.

Purpose: To improve the range of motion of knees as well as strengthen every muscle surrounding the knees.

Steps:

  • Cross ankles over each other while contracting the thighs
  • Hold to 10-30 seconds
  • Switch sides, and do three to four sets per side
  • Alternatively, repeat the same exercise with legs outstretched

This movement is great “hidden” exercise that can be done anywhere, even at the office. It also improves posture.

Exercises to increase stamina

8. Elliptical training

A person using a recumbent bicycle.
Recumbent bicycles put less weight and strain on the knees than traditional bicycles.

Targets: Arms and legs.

Purpose: A low-impact cardiovascular exercise preferable to running or jogging for those with knee pain or weak knees.

The exercise uses a device called an elliptical trainer, also known as a cross trainer, that copies the movement of walking, running, and climbing.

Click here to see some example of elliptical trainers.

9. Recumbent cycling

Targets: A low-impact cardiovascular exercise targeting the whole leg.

Purpose: Cycling is usually considered a lower-impact exercise than walking or running. However, cycling on hilly terrain or with incorrect form can put great strain on knees.

A recumbent bike positions the rider in a lying-down position. Doing so reduces the weight and strain on knees. It also decreases the risk of pedaling with the knees pointing outwards, which can be harmful to the joints over time.

Click here to view examples of recumbent bikes.

10. Swimming

Targets: A low-impact cardiovascular exercise targeting the whole body.

Purpose: Swimming is a great form of exercise for people of any age. Many people suffering from arthritis find swimming to be a comfortable, meditative routine that’s easy on all joints, especially the knees.

If swimming is too difficult, many of its benefits can also be gained in slower, standing water aerobic exercises performed in shallow water.

 
Source: Wu, B. (2016, June 23). “10 Exercises for Arthritis of the Knee.” Medical News Today. Retrieved from
http://www.medicalnewstoday.com/articles/311138.php.
   

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