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10 types of exercise to try with arthritis of the knee

10 types of exercise to try with arthritis of the knee

Medical News Today11 hours ago
Exercises for knee arthritis, such as leg lifts, can strengthen the muscles around the knee joint and help a person stay active. Swimming and elliptical training are also suitable options.Exercise is personal, and a doctor or healthcare professional can provide detailed advice about how much exercise a person should do and which activities work best for them. However, certain basic, low impact exercises can help many people, including those with arthritis.Arthritis types include osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis (PsA), and each type can affect the knees.1. Standing hip abductionStanding hip abductions improve stability, balance, and strength.Leg lifts target the lateral (outside) glutes and can help improve stability, balance, and strength, reducing the impact on the knees.StepsStand near a wall or a chair and place one hand on it for support if needed.Raise one leg to the side without rotating the toes to the side; keep the toes pointing forward or slightly in.Avoid leaning to the stationary side.Lower the leg.Repeat 15 to 20 times on each side.2. Sit and standSit and stand exercises target the quadriceps (front of thigh) and glutes. This repetitive motion helps improve the range of knee movement and overall leg strength. Over time, they make it easier to stand up without pain.StepsSit straight in a chair with the feet flat on the floor.Cross the arms over the chest.Slowly stand up straight.Slowly sit back down.Repeat this for 1 minute.3. Standing knee flexionStanding knee flexion exercises target the hamstrings (back of the thigh) and reduce stiffness. This exercise is helpful for strengthening the leg muscles and reducing knee stiffness.StepsStand up straight.Lift one foot backward and bend the knee, bringing the heel toward the buttocks.Hold for a few seconds, then lower the leg.Align the knees and maintain a straight posture.Repeat 10 to 25 times per session.Perform these sessions a few times daily.4. The clamThe clam, which a person performs lying down, strengthens the glute muscles. Knee strain occurs at least partially due to weakness in the glutes, resulting in the knee joints absorbing too much shock. Strengthening the buttocks leads to less impact on the knees.StepsLie to one side.Bend the hips and knees to 90 degrees, aligning the shoulders, hips, and feet.Keep the feet together.Lift the top knee up as far as possible, then slowly lower it. Avoid rotating the trunk backward.Hold the stretch for 3 to 5 seconds and repeat on the other side.Aim to do this 10 to 25 times, twice daily.5. Quadriceps stretchThe quadriceps stretch helps with flexibility and range of motion in the quadriceps and the knee.People perform this exercise lying down. However, if lying down is too difficult or painful, a person can do the same exercise standing up while using a chair or wall for support.StepsLie facing downward.Place the right forearm in front for support.Bend the left knee and grab the ankle or shin with the left hand.Gently lift the knee until there is a slight, noticeable stretch.Hold for a few seconds. Switch sides and repeat a few times on each side.6. Hamstrings stretchThis stretch can help the flexibility and range of motion of the hamstrings and can boost the range of motion in the knees.StepsLie on the back with the legs outstretched.Bend the right knee and grab the back of the thigh with both hands.Gently pull the leg toward the chest.Relax the arms so the knee points straight up.Straighten this leg toward the ceiling as much as possible and hold for 10 to 20 seconds.Bend the knee again, then stretch it once more.Repeat on the other side.If a person finds it difficult to lie on their back and reach the back of their knee, they can perform this exercise from a seated position.For this exercise, a person can sit on the edge of a chair and extend one leg straight, with the heel touching the floor. From here, they can gently tilt their hips forward to stretch the hamstring for a short hold before repeating on the other leg.7. Elliptical trainingThis low impact cardiovascular exercise is preferable to running or jogging for people with knee pain or weak knees.The Arthritis Foundation recommends using a machine with a control panel that allows a person to adjust the incline and resistance. It should also have two sets of handles, one moving and one stationary, for full comfort and balance.8. Recumbent cyclingCycling is usually a lower impact exercise than walking or running. Recumbent bicycles provide even more support for the body, putting less weight and strain on the knees than traditional bicycles.9. SwimmingSwimming and other water exercises can benefit people living with arthritis. Water supports much of a person's weight, so exercising in a pool can help reduce the load on joints and muscles.If swimming is too difficult, a person may gain many of the benefits by doing slower, standing aerobic exercises in shallow water.10. Tai chi and yogaThese meditative, mind-body practices may benefit individuals and serve as complementary therapies for arthritis pain.Both yoga and tai chi involve breathing techniques and meditation. Plus, they can help maintain muscle strength, flexibility, and balance. This holistic approach may also benefit a person's mental health by reducing the risk of anxiety and depression, for example.While people may benefit from these practices, research into their efficacy is inconclusive. For example, a 2023 review concluded that while tai chi can be an effective intervention for knee OA symptom management, research into the practice is often of low quality.Before startingA person should always consult a doctor before beginning any exercise routine. In addition to following their recommendations, individuals should consider:Starting slowly: People with arthritis need to be highly attentive to their body's signals and stop if they experience any pain.Incorporating movement into daily life: Keep the joints limber by adding movement throughout each day, rather than being mainly inactive but dedicating one block of time to rigorous exercise.Keeping exercising even after symptoms improve: Staying fit and active can help prevent further problems. However, if a person stops exercising, the symptoms may return.Paying attention to pain: People need to seek medical care for any severe pain or changes in pain. The exercise plan may also need adjusting.As people get used to their arthritis exercises, they can try adding them to daily activities. They can perform many exercises during household chores or sitting at a desk.Overall, any movement practice for knee pain resulting from arthritis should be low impact and easy to perform. Each exercise should help build strength, improve flexibility, or increase stamina. This list of exercises provided considers these goals.Knee arthritis and MedicareIf a person has pain and discomfort in their knee and perhaps does not yet have an arthritis diagnosis, Medicare may be able to help.Medicare is available to everyone over age 65 years and those under age 65 years with specific medical conditions.Original Medicare is made up of Part A and Part B. Part A covers inpatient hospital care, and Part B covers outpatient medical appointments, diagnostic tests, and some preventive services.Individuals can use their Medicare plan to see a doctor or specialist to help them with their knee pain, including physical therapy.»Learn more:All about Medicare: Everything you need to knowWhy exercise?Medications alone are unlikely to improve the outcome for someone with knee arthritis. This is why experts recommend a combination of approaches, including:weight management, if necessary, to reduce stress on the jointsself-management programs for people to learn strategies for living with arthritislearning about arthritis, including ways to protect the jointscognitive behavioral therapy (CBT) to help manage pain, mood changes, and fatiguefitness and exercise Along with regular exercise, including low impact activities such as tai chi, yoga, and swimming, a person can try:maintaining a moderate weightmaintaining balance to help prevent fallsstrengthening the muscles around the jointsExercise can also benefit mental health and, depending on the setting, may provide more social opportunities.SummaryExercise is a key part of arthritis treatment. Regular aerobic and strengthening exercises may improve knee arthritis pain symptoms while increasing mobility and strength.
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