People should move around more. One of the best ways to ease the pain and stiffness of knee arthritis is to work out. It might shock you. You become more stable, flexible, and able to move around more easily when you work out. A lot of strength builds up around your knees. People who work with handicapped people can help you figure out the best ways to work out.
Stretch And Build Up Your Body
Aerobic exercise, like walking, swimming, and riding a bike, is an important part of any well-rounded exercise plan. Stretching, yoga, or tai chi can help you get stronger and keep your joints loose so you can ski, run, or swim. You can start with these great ideas from the Arthritis Basis and the National Institute on Aging.
Quadriceps Stretch
Put your right hand on the wall or the back of a chair to help you stay steady. Now, turn your left foot backwards. Just above your left foot, grab it with your left hand. Make sure the ankle is against your body by pulling it back toward your bottom. Your stomach should be tight, and your bottom should be tucked in. Once you’ve stretched one leg, let go and pull the other one.
Hamstring Stretch
Lay your legs out in front of you on the ground. The bottom of your foot should touch the inside of the other leg when you bend your knee. Let the knee that is bent hit the ground. Grab the foot of the leg that you have stretched out in front of you. After that, do it again with the other leg. You can go as far as you want. Keep your chest straight, and don’t bend your upper back or neck. Hold the stretch for a second, then let go. Stretch the other leg.
Forward Bend
Make your knees bend and your legs long. This is the best way to stand. Straighten up and reach for your toes. You can go anywhere. Do not hold anything in your hands. Slowly move out of the stretch. One way to feel it is to straighten your back one vertebra at a time.
Calf Raise
A chair or table can help you. Stand on your right leg and bend your knee. Then, put your left foot around your right ankle. Getting up and down a lot on the ball of your right foot. Make sure your bottom and gut stay in place while you do this. After that, switch legs.
Chair Squat
Look forward while lying on your back with your feet about shoulder-width apart. Put your arms up high. Kneel like you’re going to sit down. At the same time, move your arms around a bit. Your feet should face forward, and your knees should be above your feet. Don’t move for a while. You can do this move with your arms out to the sides. This is the way to do it.
Quadriceps Lift
Make sure your feet are on the ground, and your stomach is tight before you sit down. Stretch out one leg in front of you so the toes are facing up. Lift your leg off the chair a bit. Do this again while letting go of your thigh. With the other leg, do it again.
Knee Curl
Put your hands on the back of a chair and stand up straight. Place your right foot straight out in front of you. Do not point your toes. Twist your knee as far as you can and bring your heel as close to your bottom as you can. Bend your leg a little, and don’t move your hips. How it works: Let go after one second and let yourself fall to the ground. Ten to fifteen times do the same thing. After that, switch legs. Next, do 10 to 15 curls on your right leg. Last, curl your left leg for 10 to 15 reps.
Raise Your Side Leg Up And Down
Put your hands on the back of the chair seat and spread your feet out. One step at a time, lift your right leg to the side. Make sure your left knee is bent a little and your back is straight. Hold your right leg up for one second. Ten to fifteen times, do this. Change the legs in this case. Ten to fifteen times, lift your left leg to the side. To move on to the next step, lift your right leg ten to fifteen times. You only need to do 10 to 15 more raises with your left leg.
Conclusion
Knee arthritis can be painful and stiff, but working out regularly can really help. Some of the exercises that can help you get stronger and more flexible and keep your joints healthy are stretching, strength training, and low-impact moves. It’s simpler and cosier to do everyday things when you can move around and stay stable. Talk to health professionals about your workout plan to make sure it fits your needs.