10 Simple Exercises for Arthritis of the Knee

Knee arthritis can be very painful, but exercise can help ease the pain and make it easier to move around. Here are 10 easy workouts that can help ease knee pain caused by arthritis.

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1. Quadriceps Sets

Lay down on the ground and keep your legs straight. Pull the front of your leg muscles together and push the back of your knee towards the floor. Hold for 5 to 10 seconds, then let go. Do this 10 to 15 times.

2. Straight Leg Raises

Lay on your back with one leg straight and the other bent. Bring the straight leg up to the level of the bent knee, and then slowly bring it back down. Do this 10 to 15 times on each leg.

3. Hamstring Curls

Hold on to a chair or table while you're standing to help you. Bring the heel of one knee up to your bottom and bend it. Hold for a moment, and then put your foot back down. Do this 10 to 15 times on each leg.

4. Calf Raises

Stand with your feet about hip-width apart. If you need to, hold on to something stable for balance. Raise your heels as high as you can and then bring them back down. Do this 10 to 15 times.

5. Seated Marching

Place your feet flat on the ground and sit down in a chair. Bring your knee up to your chest and lift one foot off the ground. Put it back down and do it again with the other leg. Keep switching legs for another one to two minutes.

6. Slide your heels

Lay on your back with your feet flat on the floor and both knees bent. Moving your leg as straight as you can, slowly slide one heel along the floor. Just hold for a second or two, and then go back to the starting position. Do it again with the other leg. Do 10 to 15 times on each side.

7. Do step-ups

Use a step or base that is strong. Put one foot on the stage and then the other foot back down. Do it again with the other foot. As you get used to the step, slowly raise it until it's the right height for you.

8. Increase your legs

Place your feet flat on the ground and sit down in a chair. Lift one leg off the ground and straighten it out in front of you. Hold it for a second or two, and then let go. Do it again with the other leg. Do 10 to 15 times on each side.

9. Hip Abduction

While lying on your side, bend your bottom leg and keep your top leg straight. Raise your upper leg up to the sky and then bring it back down. Do this 10 to 15 times on each side.

10. A Walk

Walking is a low-impact activity that makes joints more flexible and builds strength in the muscles that support the knee. Start with short walks and slowly add more time as your body can handle it.

Also see

The 10 Best Foods to Eat If You Have Arthritis

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