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How to do knee osteoarthritis exercises and ease pain quickly

Recognize osteoarthritis knee symptoms and learn how to treat them

Knee exercises are a very important part of any arthritis treatment, always together with the one that your doctor prescribes and changes in your lifestyle.

The joint diseases such as rheumatoid arthritis and osteoarthritis are chronic diseases that mainly affect the adult population. It is not difficult to recognize your symptoms to make a first medical consultation to start a treatment that must always be accompanied by strengthening exercises, to calm pain and rehabilitate the joint.

Most common osteoarthritis knee symptoms

Osteoarthritis can affect different parts of the body, including the hips, hands, and knees . We will talk about the latter today, starting with a list of the symptoms of osteoarthritis in the knees.

Mild to severe pain. One of the symptoms of osteoarthritis of the knees is pain. When the disease is just beginning it is mild and usually appears when doing physical activity, giving way quickly resting for a while. However, as the osteoarthritis progresses, the pain worsens, is stronger, and is felt after a short walk.

Stiff feeling. Difficulty flexing and extending the knees is accompanied by a feeling of stiffness. This symptom usually worsens after spending some time at rest.

Clicking sound. Another common symptom is the clicks when you flex your knees, it usually appears once the disease is advanced.

Difficulty moving. In the advanced stages of osteoarthritis due to pain and a feeling of stiffness, you may have difficulties moving.

Deformities and alterations. With the advancement of the disease your joints begin to deform and show alterations in the bow, which causes limping and insecurity when walking.

One of the ways to reduce discomfort and calm the symptoms of this disease is to practice knee osteoarthritis exercises daily, such as those found below.

The best exercises for osteoarthritis of the knee

Daily exercises with osteoarthritis of the knee is highly recommended, but you must also take into account certain precautions to exercise correctly. You should always do them on a semi-rigid or hard surface (like a mat), exercise slowly, starting with about 10 to 15 repetitions and gradually increasing until 30, no more. If they cause pain, it means you are not doing something right, stop and consult a specialist. If you want you can apply heat before starting and cold when you finish. Now yes, you are ready to practice different exercises for knee osteoarthritis in older adults.

Exercises to strengthen

Exercises to strengthen the knee cannot miss in your routine, since osteoarthritis weakens the joints and the pain causes you to move as before. Practice these knee exercises to control symptoms and feel better.

Exercise 1. Lie down, relax and extend one leg, keeping the other leg flat on the floor and your knee flexed. The extended leg should be straight and with the foot facing up. Squeeze your knee for 5 seconds, repeat 10 times and gradually increase the repetitions. Then do it with the other leg.

Exercise 2. Lie on your stomach. Bend one knee and hold that position for 5 seconds, repeat 10 to 15 times with each leg. As you progress in this treatment you can add 1 or 2 kg to your ankle.

Did you find the knee strengthening exercises interesting? Then do not stop trying those that are specially designed to ease pain.

Pain exercises

Repeating some exercises for knee pain daily will help you deal with this annoying symptom. Their daily practice will not only help you cope better, but will gradually reduce pain.

Exercises for osteoarthritis knees should always be accompanied by medical treatment prescribed by a specialist, but they must also have the supervision of a physical education teacher who understands the subject, as well as it is recommended to do it with all the exercises on this list.

Exercise 3. Like the first exercise, you must lie down, relax and stretch one leg. Put a rolled towel under your knee. Always lift your foot straight up. Hold that position for 5 seconds and repeat 10 to 15 times, then it’s up to the other leg.

Exercise 4. For this exercise you should sit upright in a comfortable and firm chair, not a low chair. Slowly lift your leg up to align with your hip. Hold that position for 5 seconds, repeat 10-15 times.
These well-done weathered knee exercises will improve your discomfort day by day, in each series of exercises you will notice that the pain is reduced and your knees are stronger.

Rehabilitation exercises

Finally, some complete exercises for knee rehabilitation and finish this series. I recommend finishing your training with these, as they will help you relax your muscles. Do not leave out of your treatment these arthritis knee rehabilitation exercises.

Exercise 5. Standing, flex one leg, but don’t let your knee go forward to the foot. Pull your other skin back, stretched out and with your heel resting on the ground. Hold that position for 10 seconds the first 3 days of training, the next 3 20 seconds, and thereafter 30 seconds. Then change legs and repeat. If you need you can use the back of a chair as a support.

Exercise 6. With the back of a chair as a fulcrum and your body very straight, stand on tiptoe, hold for 5 seconds. Slowly lower and repeat 10 to 15 times.

Tips for living with osteoarthritis

There is no doubt that knee exercises with osteoarthritis and the treatment prescribed by your doctor are not important to live with this complex disease. However, you can also put in place some interesting tricks to ease the symptoms of osteoarthritis.

Natural infusions. Birch is a recommended plant for treating arthritis ailments, celery for its diuretic properties, guarana is a powerful pain reliever, and ginger is one of the most recommended options. This root is anti-inflammatory, analgesic, diuretic and also helps activate circulation. Choose one or more of these infusions and enjoy their benefits.

Recommended diet. When something goes wrong in health, it is always good to check your diet. Small changes can greatly improve the results of medical treatments. In cases of osteoarthritis you must incorporate omega 3 and 6 fatty acids, green leafy salads and foods such as nuts, citrus, carrots and tomatoes.

Home remedies. Infusions are excellent remedies to treat osteoarthritis and other ailments, but there are also others such as clay, honey, salt water and therapies such as yoga.

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