Arthritis is one of the most common problems affecting millions of people around the world. Pain, swelling, and stiffness are the primary symptoms of arthritis. Any joint in the body may be affected by the disease, but it is particularly common in the knee.

The most common types of arthritis are Osteoarthritis and Rheumatoid arthritis, both of which affect the knee. Although medicines are one of the effective ways to treat this condition, a supportive element to this ailment is following regular exercises.

Even though exercising for an arthritic knee may seem contradictory, it is one of the constructive remedies and it does have positive effects in the long run.

Before going for the knee exercises you need to consult your physician/doctor, as he will suggest to you the required course based on the diagnosis and the severity of your knee ailment.

The benefits of exercising with Knee Arthritis-

• It supports and strengthens the muscles.
• It gives way for pain reduction
• The arthritis pain can stop a person from being active if not engaged in the movement, and will result in joint stiffness and weakness of the muscles. This can spell disaster for the person’s overall lifestyle. Exercising will keep the area around the joints limber, subsequently increasing knee function.

Before we describe the types of exercising, please note the fact you need not engage in vigorous and strenuous exercises. Small and low-impact exercises are the best for knee arthritis.

Straight leg raises These can be done lying on your back with both hands at your sides. Tighten your kneecap and lift your leg up straight about 45-60 degrees above the ground. Hold it for around 5 seconds and the lower down. Repeat it with the other leg.

Pillow Squeeze- Again, you can do this exercise either sitting or sleeping on the floor. Take a soft pillow in between your legs/ knees. Squeeze the pillow in between your legs with mild pressure. Release it after holding for around 5-7 seconds. This exercise helps strengthen your innerthighs, giving support to your knees.

Heel Lifts Stand straight and take the support of the chair or a wall. Lift your heels off the ground, standing on your toes; hold it around 2-3 seconds. Again, lower the heels back to the ground. This exercise strengthens the muscles in the calves and helps improve leg stability.

Chair Squats Keep shoulder-length distance between your feet. Hold your hands straight ahead. Your toes and back should be straight. Bend your knees slowly as if sitting down on a chair. Ensure you do not put pressure on your knees. Hold it for around 5 seconds and then stand up again. Repeat 10-15 times.

Hamstring stretch Lie down with your leg stretched and bring your right knee closer to your stomach. Slowly pull the leg towards your chest. After you are in a comfortable position, straighten your knee and stretch your leg straight towards the sky as much as possible. Hold it for 30 seconds. Release and repeat with the other leg.

Note: Do not overstretch forcibly

Other exercises-

Walking

Walking should be included in your daily routine if you are suffering from knee arthritis. Walking helps strengthen the muscles and build bones.

Wear good and comfortable walking shoes. Do not overstrain yourself. Take short walks and rest in between if you are tired. Use knee supports if required.

Walking in shallow water (swimming pool) is also an excellent and one of the natural ways to reduce knee pain. It not only maintains your overall body health, but the buoyancy also helps reduce the impact on your knee joints.

Jehangir Specialty Hospital (JSH) is proud to be one of the best Hospitals in Pune, providing world-class treatment for Knee Arthritis. Surgeries at JSH are performed under the able guidance of our experienced doctors, and health care experts. Our Orthopedics Department specializes in the treatment of various hand-surgeries, effective management of arthritis, sports injuries, back pain management, and pediatric orthopedics.