Are you suffering from knee arthritis pain? And you want to know the best exercises for arthritis in knees. Then you are on the right page where you will get all the answers: simple exercises to get rid of knee arthritis.
Alright, let me walk you through the whole process…
Arthritis is very common but is not well understood.
It is a disease that causes painful inflammation and stiffness of the joint.
This disease is most common among women and occurs more frequently as people get older
Unfortunately, arthritis can cause permanent joint changes and you should treat it as early as possible.
This is quite important because it can get worse over time. So don’t let this be you.
An extreme case of arthritis affects the heart, eyes, lungs, kidneys, and skin.
Arthritic comes with pain, swelling, stiffness and reduced range of motion.
These symptoms may be mild, moderate or severe. And sometimes weather may worsen arthritis pain(1)
Severe arthritic leads to permanent joint changes, chronic pain and inability to carry out daily activities.
Types of Arthritis That Occur In Your Knees
There are 3 different types of arthritis that can occur in your knees.
- The most common type is osteoarthritis (OA), a progressive condition that slowly wears away joint cartilage. OA is most likely to occur after middle age and it causes pain and stiffness. Knee pain that wakes you up from sleep can be a symptom of OA.
- Rheumatoid arthritis (RA)is an inflammatory condition that can strike at any age.
- Post-traumatic arthritis occurs following an injury to the knee. It can occur years after a torn meniscus, ligament injury, or knee fracture. People in sports like soccer, wrestling are most likely to have post-traumatic arthritis
What Causes Knees Arthritis
- Old Age: It is more common in people that are in their late 40s and older
- Gender: Women are more prone to having osteoarthritis than men
- Heredity: You are at the risk of having osteoarthritis if there is a history of the illness in your family
- Obesity: being overweight increases your chances of developing arthritis in your knees
- Poor Bone Alignment
- Continuous Stress Injuries: This can be as a result of stressful jobs like mining and farming.
- Diet: People that don’t eat enough vitamins D and K are at the risk of having arthritis in their knees.
- Athletics Injuries: Athletes who suffer constant injuries at their sport have high chances of suffering from arthritis.
Symptoms of Arthritic Knees
- Increased pain
- Deformed knees
- Damaged Cartilage
- Crackling sensation in the affected joint
Now Let’s jump right in, what are the best exercises for arthritis in knees? Below I compiled the list of 8 best exercises to get rid of knee arthritis
8 Best Exercises for Arthritis in Knees
First of all: Before embarking on any exercises for arthritis in knees, make sure you consult your doctor.
Your doctor will establish specific boundaries for your exercise.
The reason for this is that you do not engage in any exercise routine that might worsen the situation.
your doctor may not recommend cycling or weight-lifting but swimming might work well.
Also, if you have a severe case of arthritis, begin working out with a physical therapist.
These professionals understand your limitations, and they can teach you how to perform the movements correctly to prevent injury.
With all these said, the following are 8 exercises for arthritis in knees and hip.
1. Chair Stand
This is one of the good exercises for arthritis in knees. It is also a great exercise for people who want to build leg muscles.
How to Do Chair Stand for Knee Arthritis
- Sit in a normal height chair.
- Stand up.
- Sit down.
- Make sure you do not land or drop heavily.
- Focus on controlling the motion.
- Use your arms to assist you if needed.
- Try to repeat these steps 10-15 times.
If you feel this routine is quite easy for you, try a lower-height chair and vice-versa.
Here comes my favorite one…
2. Yoga for Knee Arthritis Relief
If you like meditation … you may love yoga too…
Yoga is a group of physical, mental, and spiritual disciplines or practices that originated in ancient India.
It is a discipline that includes breath control and the adoption of specific bodily postures.
Yoga is good to avoid knee injuries by keeping the knees flexible and which is important for maintaining mobility.
It enhances the flexibility of your joints thus useful in treating knee injuries and lengthening the nearby joint muscle.
In addition, yoga promotes weight loss, a healthy immune system and reduces joint inflammation.
There are different types of yoga all around the world.
But You can try Chair Yoga
According to a recent research carried out at the Florida Atlantic University shows that chair yoga is effective alternative treatment for osteoarthritis(2).
See a yoga instructor to find out the best kind of yoga for your knee.
Almost everyone can benefit from yoga, even people with tender, swollen joints.
- 15 Best Yoga Asanas for Beginners to Lose Weight Fast
- 12 Best Yoga Poses for Lower Back Pain That Work
3. Walking for Knees Arthritis
Is walking good for arthritis in the knee?
Walking is an easy and safe exercise and almost everyone should walk moderate distances more often.
It is, in fact, one of the most effective exercises for arthritis in knees and hips.
Walking is a great aerobic and bone-strengthening activity.
Patients with a severe case of knee arthritics should go for a short walk every once in a while
You should lift and set down each foot in turn. This prevents unnecessary injury to your joint.
Physical therapists recommend that you start at a moderate to the hard intensity level.
Ensure that you have a 30-minute session for at least 3-5 days every week.
You will build endurance if you walk longer, but it’s okay to do 10 minutes at a time.
4. Pilates for Arthritic Knees
This exercise helps to improve posture, physical strength, and flexibility.
It is a good exercise for people that want stronger muscles.
Pilates is good for stabilizing and strengthening the muscles that support your joints.
You cannot talk about the best exercises for arthritis in knees without mentioning Pilates.
How to Do Pilates for Knee Arthritis
- Lay on your back.
- Bend your knees and place your arms along each side of your body.
- Exhale as you contract the abdominals and lift your pelvis.
- Ensure that you don’t arch your back or overstretch your knees.
- Breathe in through your nose and hold the position.
- Exhale to lower your pelvis back to the ground.
- Repeat the exercise.
5. Water Workout
This exercise is good for everybody particularly for people who have intense joint pain.
Water workout suspends you above the pool floor so you can move without putting any pressure on your knees, hips or ankles.
If you have severe arthritis, look into swimming exercise classes.
How to Do Water Workout
- Enter into a pool about 4-feet deep
- Walk from one side of the pool to the other at an active and energetic pace.
- The buoyancy of the water relieves the pressure on your joints.
- Consider exercising using a water jogging belt.
6. Stretching for Knee Pain
This is one of the simple exercises for arthritis in knees.
Almost anyone with knee arthritics can practice this exercise, as long as you do not overdo it.
You can stretch sitting in a chair if that helps.
This exercise requires a strap. Get a strip of cloth, leather or other flexible material.
How to Do Stretching for Knee Arthritis
- Place the ball of your foot through a loop, grasp each end of the strap with your hands, and straighten your leg.
- Lift your leg, gently pulling on the straps.
- You are not reaching for your toes; you are taking the strap and pulling up.
7. Water Weight Lifting
This exercise requires the very active participation of your joints.
But first a warning:
Ensure that you see your therapist or doctor determine if you are fit for weightlifting.
Almost anyone can practice weightlifting; however, see your doctor to know your limits.
Weight lifting builds stronger muscles over time which helps you perform daily activities.
You can do this in water.
- Hold foam dumbbells in each hand.
- Pull down, and let the weights slowly float up to work your arms, shoulders, chest, and back.
Anyone with feet, ankle or knee problems can engage in cycling on a regular basis.
You can engage in cycling indoors with an exercise bike.
If you prefer to cycle outdoors and don’t have a bicycle around you,buy or lend or rent one from a neighbor or friend.
Cycling provides high cardiovascular benefits and also strengthens your quads.
Try cycling for 10 minutes at a time and build your way up to 30-40 minutes 2-3 times every week.
Start these exercises for arthritis in knees slowly and increase the intensity over time as you feel stronger.
In addition, ensure that you drink plenty of water at least 8 cups every day. This is beneficiary to your health in general.