Arthritis Exercises for Pain and Inflammation
Why Should You Do Arthritis Exercises?
When many people think of interventions to ease or eliminate arthritis symptoms like joint pain, they think of PalinGen and stem cell recruitment, knee injections, other joint injections, etc., and there’s no doubt that these work wonders for many patients. But for maximum joint pain relief, don’t neglect the measures you can undertake yourself right at home without a doctor’s assistance.
Research shows that low-impact physical activity like light walking and swimming can ease arthritis pain and swelling. So can the arthritis exercises described below. Performed on a regular basis, they strengthen muscles to support arthritic joints and increase a person’s range of motion and mobility.
Five Great Arthritis Exercises
These arthritis exercises do a terrific job of building strength in your quadriceps. By doing so, they fight joint instability and allow for better motion.
To perform knee extensions, first, take a seat with your knee crease just a little beyond the edge of the chair or tabletop.
Next, stick one leg straight out. Squeeze your thigh muscles as you complete the motion.
Then bend your knee as far as you can. Going beyond 90 degrees is excellent if you can manage it.
Do all this through 20 reps and then perform the same routine with the other leg.
Lying Leg Lifts
These arthritis exercises are useful for patients experiencing arthritis pain in their knees or hips. They work the core muscles, hip flexors, and knees, and you can be done anywhere you can lie down flat on your back, be it on a bed or on the floor.
First, lie flat on your back with your knees bent and your feet flat on the surface beneath you.
Then, stretch one leg out straight on the bed or floor with your foot flexed and your toes pointed straight upward.
Lift that leg into the air past a 45-degree angle. Doing that will engage the muscles along the front of your thigh.
Hold for a moment and then slowly let the leg back down. Try to do this using only your leg muscles while keeping your hips and body flat.
Do 15 reps and then switch to the other leg. Do 3 sets in all.
Standing Hamstring Curls
First, stand up and face a wall or chair. You’ll need to hold onto it to keep your balance.
Then put your feet at hip width. Stand up straight and look straight ahead.
Bend one leg at the knee and try to touch your buttocks with your foot. It’s important not to let your body rock or sway as you do this.
Do 20 reps and then switch to the other leg. Do 3 sets in all.
Seated Hip Abduction
For these arthritis exercises, take a seat on the edge of a chair. You’ll want your back straight, your hands on your thighs, and your feet together.
Tie a resistance band or put a resistance band loop around your thighs. It should be just above your knees.
Swing your knees apart, stretching the band. You’ll start the action by squeezing through the outer glutes.
Do 3 sets, each made up of 20 reps.
Wall Squats with Stability Ball
For these arthritis exercises, you will need, obviously, a large stability ball. Put it against the wall and lean back against it. You want the ball positioned in the small of your back.
Put your feet at hip width about two feet away from the wall. With your shoulders back, look straight ahead.
Moving slowly, squat down into a sitting position. Don’t go beyond a 90-degree angle.
Squeezing your glutes, raise yourself back into your original position. Through all of this motion, you should stay in contact with the ball.
Take a short break after 15 reps. Do 3 sets in all.
Arthritis Exercises: Pointers
Arthritis exercises can help considerably with arthritis symptoms like knee pain and other joint pain. But as with other exercises, you have to do them intelligently to derive maximum benefit and perhaps even to keep them from hurting you.
With that in mind, know and respect your limits. You can do any of the arthritis exercises without added weight if that’s the level you’re at.
Conversely, as you grow stronger, you can add resistance bands or ankle weights to make an exercise more intense and so continue getting the most out of it.
If you perform the arthritis exercises sensibly and on a regular schedule, you’re very likely to diminish pain and increase mobility.