Who’s At Risk For Arthritic Knees
There are over 100 different forms of arthritis, but the two most commonly diagnosed are osteoarthritis and rheumatoid arthritis. People of all ages can be diagnosed with osteoarthritis which leads to arthritic knees, but it is far more common in the senior population. One out of every three people will experience pain caused by arthritis at some point during their life. Arthritis can cause inflammation of the knees which leads to tenderness and pain. Arthritic knee pain can become disabling and cause a great deal of physical and mental stress. Individuals suffering from severe arthritic knee pain can have difficulty walking let alone exercising. However by resisting the urge to stop exercising and setting in place a detailed exercise routine you may be able to reduce the symptoms caused by arthritic knee pain
People who are at risk for arthritic knees are generally obese and over 40 years old. Two out of three overweight adults are at risk for developing arthritis. Although you may not want to exercise as it may cause pain in the short run, when you regularly exercise it will begin to relieve the symptoms. It is not necessary to do intense aerobic exercises, but low-impact movements can prove to be very beneficial. This may be something as simple as walking. Other stretching exercises such as yoga can also be a healthy habit to include into your life. Water exercise and tai chi are some other efficient options. Working on increasing a full range of motion is vital when working out, but don’t rush it. It is better to take the time and move up slowly in order to increase knee strength. Here are eight great knee stregthening exercises fro individuals with arthritic knee pain.
Eight Strength Exercises for Arthritic Knees
The Leg Raise: Lay on your back a mat on the floor and hold your muscles tight in your stomach. Look up to the ceiling and keep your arms at both sides to stabilize your body. Point both toes upwards and then lift one leg up at a time alternating them. You only need to lift the leg up about 5 inches for this exercise to work so if you can’t lift it very high to begin with, don’t worry. It will get easier. This exercise uses the muscle on the front of the leg to help stabilize the knee. Start out with a set of 8.
The Hamstring Stretch
Lay on your back with both legs bent. Place hands behind the thigh and pull towards your chest. Hold the stretch for 30-60 seconds and release. Alternate the stretch. Be sure not to pull too hard, you want to stay in the natural range of motion without forcing the movement. If it takes time to get to that point, be gentle with yourself. The fact that you are working your muscles is the important part of this.
The Half Squat
Hold onto the back of a chair for balance and slowly sit into a squat position. You want your feet flat on the floor and pointed parallel. Keep your back straight and your stomach muscles tight. You can start off at 10 and move up to 30 as you become more comfortable with this movement.
Rotating Knee Stretch
Lay on the floor with one leg bent, the other one on the ground. Make small circles with the foot that is raised starting off small and increasing in diameter until your leg is stretched out. This will also take time to get used to, but will release the tension in the knee joint.
The One-leg Dip
Use two chairs for balance. Stand in the middle of the two chairs and hold out one foot about 6 inches and bend the other knee as if going to sit. Release the stretch and start again alternating the leg. Work yourself up to 3 sets of 10.
Sitting Knee Stretch
Sit on the floor and pull your legs into your chest, allow them to fall to the sides and then carefully and slowly try to push the knee down towards the floor. With consistent work this will become easier and relieve pressure in the knee joint.
The Leg Stretch
Sit on the floor with both legs out stretched. Then, bend up one knee at a time until it feels stretched. Alternate and work up to additional sets.
Chair Stretch
Hold on the back of a chair and lift up one leg behind you until it feels stretched. Alternate the exercise. You will feel a pull in the quadriceps. This is one of the main muscles that help strengthen the knee.
Keep in mind that things may not feel great right away. Stay committed and consistent in your stretching and strength building exercises. This will begin to release pressure and work on getting your joints healthy. Make sure you discuss dieting and exercise routines with you PCP for assistance and support.
