Arthritis

Exercises for Knee Osteoarthritis

Standing Quadriceps Stretch Exercise
Standing Quadriceps Stretch Exercise

Stretching the quadriceps eases the tension built in knee joints.

Stand on feet hip distance apart. Bend your left knee and hold the top of your left foot with your left hand. Bring your right heel close to the glutes. Hold this position for 30 seconds and repeat with the other leg. Perform this at least 3 times a day.

Standing Calf Stretch Exercise
Standing Calf Stretch Exercise

This gentle exercise builds flexibility in the knee joints and leg muscles.

Bring your left foot a few feet front to your right foot. Bend your left leg and make sure your knee doesn’t cross your toes. Keep your right leg straight, press your right heel to the ground so as to stretch your back leg calf. Remain in this position for 30 seconds and repeat with the other leg.  Perform this also 3 times a day.

Step-Ups
Step-Ups

Step-ups will strengthen the legs, thus making it easier to climb the stairs. You can either use an exercise step or a bottom stair in your home to perform this exercise.

Stand in front of a chair with your feet hip-distance apart. Step onto the stair with your right foot, then followed by your left foot. Step down reversely by stepping down your left foot first followed by your right foot. Do for 30 seconds at once and make sure you do at least 10 step-ups twice a day.

Reclining Hamstring Stretch
Reclining Hamstring Stretch

This exercise helps to alleviate tightness in the hamstrings.

Lie on the floor with legs straight. Lift your left leg and bring it near to your chest until you feel comfortable. Hold the toes of the leg using your hands or a strap. Hold this position for 30 seconds and repeat it with the other leg.

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