Effective Pain Relief For Knee Arthritis

Exercise for Knee Pain

Knee pain can result from injury, overuse, or in most cases – prolonged knee pain is the result of Arthritis, which is broadly defined as inflammation of the joints. The 2 most common forms of arthritis that cause knee pain are osteoarthritis and rheumatoid arthritis. Arthritis in the knee is quite common and will cause the knee to swell, and become stiff and painful, everyday activities may even become unbearable such as climbing stairs, walking long distances, jogging, and more. There are many forms of treatment for knee pain, including medications and procedures such as surgery, but one of the most effective (if not THE most effective) is exercise. Too much downtime and rest can weaken muscles and make the pain even worse, not to mention that exercise will help to keep your weight in check, which will help avoid putting additional stress on the knees. The idea of using exercise to relieve knee pain resulting from arthritis seems counterintuitive, even absurd, BUT it’s actually an effective method for relieving not only pain but stiffness and swelling. Exercise will strengthen the muscles that support the knees, which will not only help strengthen the knees but also absorb shock, and will also increase flexibility and range of motion.

Best and easiest exercises for knee pain relief:

1. Walking

Walking is the simplest exercise one can do and can be the perfect starting point for beginners or those in too much pain to do any real exercise just yet. And the best part is that it’s super friendly, go for a walk with your friends and catch up on life!

2. Leg Stretches

-Sit on the floor with both legs out straight. Keep back straight and put your arms down on the floor by your hips for extra support. -Slowly bring one of the knees into a bend position until it feels stretched ( but not painful). -Hold your leg in that position for a count of 5, then slowly straighten and stretch your leg out for another count of 5. -Do this 10 times with both legs. This stretches and strengthens your quads, the large muscles in the front of the legs that support the knees.

3. Leg Raises

-Lie flat on your back with your arms at your sides, toes up. -Straighten your leg while tightening your leg muscles, and slowly lift it several inches. -Tighten your stomach muscles to push your lower back down and hold this position to a count of 5. -Slowly lower your leg. -Do 4 of these, than same with the other leg. This will strengthen your quads, the large muscles on the front of your thighs that attach to your knee joints, thus supporting and strengthening your knees.

4. Hamstring Stretch

-Lie flat with both legs bent. -Slowly lift one leg, still bent, and bring the knee toward chest. -Hold your leg behind the thigh, and straighten your leg. -Pull your straight leg back toward your head until you feel the stretch. -Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor. -Do same with the other leg This also strengthens the knees by stretching and strengthening your hamstrings, the muscles on the back of the thighs that attach to the knees.

5. Half-Squads

-Stand with feet shoulder-distance apart and stretch your arms out in front of you. -Slowly bend your knees until you’re in a half-sitting position. Hold on to something if necessary. Keep straight, don’t lean forward. -Feet flat on the floor, hold for a count of 5, then slowly stand up. -Start with doing 10 of these, eventually working your way to doing 3 sets of 10. This strengthens the muscles in the glutes which helps relieve pressure from the knees.

6. Leg Dips

-Stand next to something you can hold on to. -Lift one leg about 12 inches and hold it out in front of you. -Standing straight, slowly bend the other leg and lower your body a few inches -Hold for a count of 5 and straighten back up. -Do 4 of these and then switch. Eventually, work up to doing 3 sets of 4 for each leg. This works the muscles on the front and back of thighs and butt, strengthening your legs and knees.