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Simple exercises for arthritic knees: Expert explains the right ways to reduce pain
Knee arthritis pain can be reduced through regular exercise, which strengthens the surrounding muscles and reduces stress on the joints. We contacted a health expert who recommends specific exercises like quad sets, leg raises and wall sits, as well as the correct way to do them. Read on to know more.
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Simple exercises for arthritic knees: Expert reveals the right ways to reduce pain (Image credit: iStock)
knee arthritis Can be painful and severe, but regular exercise can reduce pain, increase range of motion and help reduce stiffness. Certain exercises, when done correctly, can strengthen the muscles around your knees, supporting them and reducing stress on the joints. But which exercises are most suitable? What is the correct way to do it? We contacted Dr. Akhilesh Yadav, Associate Director- Orthopedics and Joint Replacement, Max Hospital Vaishali, who shares easy yet effective exercises with proper techniques and the right way to do it.
1. Strengthening quadriceps with quad sets
The quadriceps muscles on the front of your thighs are essential for supporting the knee. Strengthening them can reduce the pressure on your knees.
How to complete it:
-Sit on the floor with your legs extended in front of you.
– Push the back of your knee toward the floor to tighten the muscles in the front of your thigh.
– After holding the contraction for five seconds, release it.
Do this ten to fifteen times for each leg.
The proper method is:
– Just press your knee lightly on the ground; Don’t stress it.
-Aim to keep your back straight and avoid bending.
– Do this exercise on both legs to remain stable and balanced.
2. leg raise
This exercise helps to develop the hip and quadriceps muscles without putting excessive stress on the knee joint.
How to complete it:
– When you are resting on your back the legs should be straight and one bent.
– Tighten the muscles of your thighs and slowly lift your straight leg about 6 to 12 inches off the ground.
– After holding it for five seconds, carefully lower it back down.
– For each leg, repeat 10-15 times.
The proper method is:
– Keep your actions thoughtful and slow.
– When raising your leg, try not to arch your lower back; Instead, keep your back flat on the floor.
– Breathe properly throughout the workout to avoid excessive stress.
3. Hamstring Curl
The hamstrings, located at the back of your thighs, play an important role in supporting your knees. Strengthening them can help reduce pressure on your knees.
How to complete it:
Lean forward and balance yourself by holding onto a chair or wall.
– Slowly bend one knee, keeping your heels toward your buttocks.
– Remain in this posture for a while before bringing your leg back down.
– Repeat each leg ten to fifteen times.
The proper method is:
– By bending your leg you should not arch your back.
– Raise and lower your leg in a gentle motion; Avoid jerky people.
– To maintain balance and prevent putting unnecessary stress on other muscles, keep your supporting leg slightly bent.
4. Wall sits
Wall sits are a great low-impact workout to strengthen your glutes and thighs, which can stabilize your knee joint.
How to complete it:
– Stand with your feet shoulder-width apart, about two feet away from the wall, and your back to the wall.
– As you slowly descend the wall, pretending to sit on an unseen chair, bend your knees at about a 90 degree angle.
– After remaining in this position for ten to fifteen seconds, slide back upward.
Repeat 5-10 times.
The proper method is:
– Make sure that your knees do not go beyond your toes when you sit.
– It is best to keep your back against the wall to avoid straining your lower back.
– If you feel any discomfort, start with a short hold and gradually increase the time.
5. Step-ups
Step-ups simulate climbing stairs, which helps strengthen the muscles around the knee.
Proper way to do it:
– Look for a low ladder or platform.
– Lift one leg and bring the other up to meet it.
– Take a step back with the same foot.
– Repeat 10-15 times on each side.
How to do it properly:
– Use a platform that is no higher than 6-8 inches to avoid putting too much stress on your knees.
– Avoid hurting yourself by moving too fast; Take your time and proceed with caution.
– When you step up and down, make sure that your knees and toes are in a straight line.
Tips for exercising with arthritic knees
– Warm-up: Always start with a short, easy warm-up, such as a ten-minute walk. This reduces stiffness and improves blood flow to the muscles.
– Stretching: To increase flexibility and reduce stiffness, stretch your calves, hamstrings and quadriceps after a workout.
– Pay attention to your body: If an exercise causes sudden, intense discomfort, stop immediately and see a physical therapist. Severe pain is a warning to stop; Mild discomfort is okay.
– Consistency: Try to complete three to four of these workouts per week. Over time, consistency will yield better results.
– Low-impact aerobic exercise: Consider incorporating low-impact aerobic workouts such as water aerobics, cycling or swimming. These exercises strengthen your heart without putting extra strain on your knees.
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