15 Great Exercises To Help Relieve Knee Arthritis Pain

15 Great Exercises To Help Relieve Knee Arthritis Pain
15 Great Exercises To Help Relieve Knee Arthritis Pain

Arthritis affects millions of individuals around the world. Two of the most common types of arthritis  are rheumatoid arthritis (RA) and osteoarthritis (OA). Both types often cause knee pain.

Exercising recommendation for an arthritic patient may seem counterintuitive, but gradual exercise on a regular basis can actually reduce – and even relieve – arthritis pain and other related symptoms, such as swelling and stiffness [1].

There are several reasons why arthritic patients should exercise:

  • Exercise strengthens the musculature that supports the joint.
  • Exercise retains the joint’s full range of motion.
  • Strong muscles and cartilage help the joint absorb shock.

Exercise doesn’t have to be severe to be effective. In fact, low-impact and gentle exercises [2] are better for arthritic knees. They reduce the stress on the knee joint as they increase its strength and flexibility. The best knee exercise is said to be the one you perform at home or even during a short break at the office. They’re very effective, easy, and convenient, and don’t require any particular equipment. Do them slowly and increase the number of repetitions gradually as your muscles get stronger.

Afterward, make sure to perform a few gentle stretching exercises to prevent tightening of your muscles. Consider exercising your knees with a gap of one day to give sore muscles a rest. Here are some exercises for knee arthritis.

1Quadriceps stretch

Quadriceps stretch
Quadriceps stretch

Quadriceps stretching can release tension in the knee joints.

  1. Stand straight with feet hip-distance apart.
  2. Bend the right knee and hold your right foot from the top using your right hand.
  3. Bring your right heel close to your glutes. You can balance yourself using a wall.
  4. Hold for 30 seconds, and repeat the same process on the left leg.
  5. Perform thrice a day.