10 Exercises That Fight Arthritis And Keep The Knees Strong

Sep 18, 2018

To minimize the pain caused by arthritis, you need to keep your joints as flexible and limber as possible.

10 exercises that fight arthritis and keep the knees strong

To minimize the pain caused by arthritis, you need to keep your joints as flexible and limber as possible. The knees are one of the areas most affected by arthritis, and exercising the area can help boost flexibility, reduce stiffness, and enhance range of motion. Ahead, learn about 10 exercises that help keep your knees strong and pain-free.

Leg Lifts

To perform leg lifts, start with your feet hip's width apart and your knees slightly bent. Engage the muscles of the legs and the core, and then pull one knee up towards your navel. If possible, add a jump to the knee lift. Then return to your original position, and perform the exercise on the other side.

Sit And Stand

For this exercise, you'll need a chair. Start in a standing position, with the chair a few inches behind you. Sit down on the chair, keeping your core muscles activated, and then stand back up again. Perform this exercise 10 to 15 times to strengthen the knees.

Leg Swings

To do leg swings, you'll need something to hold on to. With one hand resting on a table or countertop, raise one leg in front of your body. Then let the momentum of the movement carry your leg behind the body. Continue this swinging movement for 10 repetitions.

The Clam

For this exercise, lay down on the floor on your side. Raise the upper half of your body off the floor by propping yourself up on one elbow. Place one leg on top of the other, and then bend them slightly, with the knees pinned together. Then take the top knee and move it upward, so that your legs make a crab-like shape. Return the knee to its original position, and repeat as necessary.

Quad Stretch

To reduce arthritis pain, the knees also need to be stretched. To perform the quad stretch, lie flat on your back and draw your knees in toward your midsection. Then push one knee towards the ground, so that your back is twisted, and allow your other leg to extend straight. Once you feel stretched, perform the exercise on the other side.

Hamstrings Stretch

For this stretch, you'll need a foam roller. Crouch on the floor, with your upper body propped up on your hands, and position your legs on the roller, so that it's placed just below your seat. Bend one knee, and roll your body backward and forward, never letting your seat touch the ground. Repeat this stretch with the other knee bent.

Knee Pull-Ins

For this exercise, sit on a chair. Bring one knee into the chest, and then return it to the ground. Repeat the exercise on the other knee.

Other Exercises

The above exercises specifically target the muscles surrounding the knees. If you're looking for a total-body exercise that mitigates arthritis, consider swimming, using a recumbent bike, or using an elliptical.

What are your favorite ways to reduce arthritis pain? Let us know!

If anyone among your friends and family suffering from Arthritis ask them to go through these exercises which will really help them to minimize the pain.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!