Because arthritis is a degenerative disease, taking your medicines and staying away from foods that causes pain and swelling may not be enough to fight arthritis. This is the reason why exercise for arthritic knees is very important to fight the worsening of limitation of movement and deformity often caused by arthritis.
Arthritis often appears in the lower part of the body, particularly in the knees and ankles. This is the reason why many patient of this condition are unable to walk as they are paralyzed because of pain. This article will talk about exercises for arthritic knees to save the knee for further cartilage damage and keep pain at bare minimum.
Of course, before you get yourself into any physical activity, it is very important to get your doctor’s go signal. Patients of this disease will have a unique program designed for this condition, thus it would also be better if you have a really good trainer who knows your condition.
Like most physical exercises, it is important that you do light warm-up. Warming up will prepare your body from the activity; it will wake your senses and activate your muscles. Warm-up also reduces chances of injury or aggravation of pain in the knees.
Do your warm-up lightly; you’re not in a competition with anyone, but with yourself. You have to know and execute proper forms before your try to use your knee for the exercise.
Never stretch your knee joint, ever. Over stretching will not give you relief of anything, and it may just aggravate and worsen the condition. It is really best to stretch in slow pace to prepare your muscles around your knee.
The Knee Raise
Knee raise is one of the most common exercises for arthritic knees. To execute this routine, sit up straight on a chair. Place your both feet on the floor then lift the right leg for about 5 to 6 inches off the floor. Hold that position for 8 to 10 seconds and repeat the routine for 10 sets per leg.
Sit on the floor with both of your legs extended in front of you. Then slowly bend forward from your waist. Bend as much as you can without bending your knees for about 15 counts and in 8 to 10 times.
Stand for about 10 inches to 12 inches away from the wall. Press your back against the wall while putting our ankles right together. Start your routine at this exercise by slowly start sliding down. You know you’re doing the exercise right if you knees and thighs are in an angle. Do not go down right; try to get used with the exercise before pushing yourself. Hold the exercise position for about 5 to 8 seconds and repeat the routine by 10 to 12 times.
Other exercises such as quadriceps stretch, front kick and back kick can also improve your knees condition and power.