How to Make Knee Arthritis Better with Exercise?

Arthritis is a common degenerative disease that affects millions of people around the world. It is a common wear and tear disease that affects the joints and leads to the wearing away of the protective cartilage between the bones. Arthritis especially rheumatoid arthritis is a rapidly advancing progressive disease that can have its set of painful symptoms and daily interference.

This is why treatments like physiotherapy for knee pain, practicing osteoarthritis knee exercises, and muscle strengthening exercises are recommended as an easy way to help keep the painful symptoms at bay. There are two types of arthritis- osteoarthritis and rheumatoid arthritis and both these lead to intense knee pain which is why physiotherapy for knee pain is a must-try treatment option along with lifestyle changes and pain medication.

Exercise is especially great for the arthritic knee as it can go a long way to lessen the symptoms and help you with short-term pain management of painful symptoms. It can help deal with regular bouts of inflammation and redness, and also help in subsiding swelling around the affected area. When thinking about how to make knee arthritis better, including exercise in your daily routine is a no-brainer- here’s why! 

  • Daily exercise improved flexibility in the affected joints and helps restore range of motion. 
  • By performing muscle strengthening exercises, you are empowering the muscles of the leg to support your knee joints and hence relieve joint pain. 
  • Strengthening exercises also help the joints in the knee absorb shock. 
  • There is an exercise regime for everybody and every fitness level! Usually, people with arthritis generally try out low-impact exercises. This helps in increasing flexibility and range of motion and does not overtire your joints.

Also Read: 10 Do’s and Don’t of Knee Pain

Easy Exercises for Knee Arthritis

When it comes to arthritis, treatment plans are designed to include knee osteoarthritis exercises for the elderly, physiotherapy for knee pain, and massage therapies to help patients manage this diagnosis. The great thing about physiotherapy exercises for knee osteoarthritis is that they can be performed anywhere in any environment whether it is work, home, or a vacation.

The instructions are simple easy and can be performed by people at any level. To increase the intensity, you can hold these positions for a while longer or increase the number of repetitions. Be sure to stretch properly after these exercises to prevent any painful tightness and swelling later on. Do take a break every now and then to prevent soreness in the knee.

Squatting
If you are an arthritis patient then you need to be very careful when trying to squat. There are certain measures that you need to follow so that you do not overstretch your knee. You have to make sure that during a squat your knees are not going past your toe. To help patients with arthritis to perform squats safely, it is recommended that you start with a hald squat and work your way towards a full one. 

  • Stand tall with feet shoulder width apart and make sure to stretch your arms out. 
  • Then, pushing your hips and with core tight, trying bending your knees gentling- almost like a half-sitting position. 
  • Be sure to keep your posture, especially your back straight with shoulders rolled back and chest lifted
  • Now hold this position for 5 seconds and then relax, back to your original standing position. 
  • This squat helps maintain hip and leg strength while not over straining the knee. 
  • Make sure you are performing 10 repetitions  of these, and upping the intensity by performing 3 sets. 

Leg Dip
When it comes to exercises for arthritic patients it is important that you work to strengthen the entire leg and not just the knee. This leg dip helps strengthen the thigh muscles and the glutes that work together to support your joints in the knee. This again is an easy exercise that can be performed anywhere by holding on to a chair or any other supportive object for balance. 

  • Have two chairs out in front of you and hold on to them for balance. 
  • Now gently lift one leg and then hold it in front. 
  • Make sure your posture is straight at all times, stand straight and bend the other leg and try lowering your body a few inches.
  • While performing this exercise, make sure the lifted leg does not cross the bent leg. 
  • Hold this for 15 seconds and then revert to the original position. 
  • Switch between legs and be sure to repeat 10 times between the two legs. 

Hamstring Stretch
When it comes to stretching, it is one of the most helpful exercises and movements that help you stay flexible and improve your range of motion. It is a perfectly safe way for beginners to start their exercise routines and is a great way for your muscles to recover after a workout. So if you come home after a long walk, or a workout session it is always recommended that you stretch. To perform a hamstring, you need to- 

  • Lie down and relax your muscles 
  • Then with a resistance band, or a soft bed sheet loop it around the right foot and help pull the leg up straight
  • Hold in this position for 30 seconds and then lower your leg and then switch
  • Repeat twice on each leg and repeat the motion. 

Leg Raise
One of the most efficient treatments for arthritis is muscle strengthening. It is truly one of the best ways to help keep the painful symptoms at bay and act as a preventative measure against arthritis. It also helps support the weak joints. To perform this stretch follow these steps- 

  • Lie down on your yoga mat with the body supported by elbows. 
  • In this position, try bending your right knee with your foot on the floor. 
  • Keeping the left leg straight and toes pointed up, tighten this thigh muscle and raise your left leg.
  • Hold this position for a couple of seconds, and make sure you are clenching your thigh muscles and lowering your leg to the ground. 
  • Try to finish 10 reps on both sides, and be sure to switch between legs after every set. 

Deep Leg Stretch
Stretching is a must after a grueling exercise routine! It not only prevents soreness and tightness later on but also helps relieve some tension and stress build-up in the joints. It also promotes a faster recovery for your muscles and joints after a workout. To perform this deep leg stretch, follow these steps- 

  • On a yoga mat, keep your legs out in front of you. 
  • Maintain a straight back, you can do this by stabilizing yourself with palms on either side of your hips. 
  • Now, slowly bend one knee and hold this position till you feel a good stretch. Do not overstretch as it can become painful. 
  • Hold the leg in that position and then slowly straighten them again, but this as far as it is possible without any extra pain. 
  • Hold this position for 5-10 seconds
  • Be sure to switch between legs frequently and repeat around 10 times on each leg.

Also Read: Knee Arthritis Exercises to Avoid

For more information about knee arthritis and physiotherapy for knee pain, head on to Phyt Health, India’s first digital physiotherapy platform offering online physiotherapy services and consultations. With a wealth of knee exercises present on their website, you can include them in your daily life depending on your comfort level. All these exercises are curated by expert physiotherapists at Phyt Health. You can also book your online video consultation on the app, to discuss any issues you might be facing and begin your journey towards recovery!