4 Exercises That Can Help With Knee Pain Caused By Osteoarthritis
January 12, 2018 16:36 By Mambee
Sometimes, people who suffer from osteoarthritis may be wary of moving their joints as they fear this will only cause more harm. But according to the American Academy of Orthopaedic Surgeons (AAOS), this is the worst thing you can do.
Pain caused by knee osteoarthritis can be relieved by strengthening the muscles surrounding the joints. When these muscles are stronger, they help to reduce day-to-day pain.
Here are a few exercises to consider.
Straight leg raises.
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According to Dr Roy Altman, a professor of rheumatology in the department of medicine at UCLA, straight less raises help to strengthen the quadriceps.
To do this while sitting, chose a firm chair that can support your back and keep it straight. Then straighten one leg out in front of you. Slowly lower it after counting to 10. Repeat for up to 20 times with each leg.
When lying down, bend one leg at the knee and place your foot on the floor. The other leg should be straight, then you lift it until it's 45-degree angle with the ground. Count to five then gently lower your leg. Do this between 5 and 20 times with each leg.
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While standing, lean your back and buttocks against a wall. Your feet should be 6 to 14 inches in front of you while each leg legs should be about a shoulder-width apart. You can adjust your bend if you feel a lot of pain. Slide down the wall slowly and gently then go back up. You can do 3 sets of 10-15 repetitions of this move. If you are in too much pain, avoid this exercise.
Standing heel raises
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Place your hands on a table. Stand up straight and keep going until you are standing on your tip-toes. Try as much as possible not to bend your knees. Hold the pose for a second then slowly lower yourself down. Repeat this move 20 times.
Rear leg lifts
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You can also strengthen the muscles at the back of your leg so as to give your knee more support. Lie face down on the floor and place your head on your arms. Raise one knee upwards. Hold for 5 seconds then lower. Do this 10 times then start with the other leg.
When your legs and knee muscles are strengthened, they serve as shock absorbers and prevent pain and damage to the knees.
This post is solely for informational purposes. It is not intended to provide medical advice. Mambee doesn’t take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this post. Before undertaking any course of treatment, the readers should consult with their physician or other healthcare providers.