Arthritis in the knee, which is commonly referred to as osteoarthritis, is a common condition wherein the protective cartilage around the knee joints wears and tears away leading to pain and discomfort.
This condition is usually developed by those who are overweight, over 50 years of age, and is commonly experienced by women. Osteoarthritis has a number of causes which include excessive strain or stress on the joint, weight, age, and heredity. One of the best treatments for this condition is to perform arthritis knee exercises which will help greatly in restoring the proper movement of the joints as well as in strengthening the knee. In this article, you will find a number of arthritis knee exercises that will surely help in nursing your knee back to good health.
The following arthritis knee exercises can be performed while sitting or lying on your back:
1. Extend the knees and legs. In this exercise, you will need a roll of toilet paper to be put under your heel. Once the roll of toilet paper is in place, push your knee down and lock it in place. Lift your leg up slowly and then lower it down again. You can repeat this exercise 10 times for maximum results.
2. In this next exercise, extend your legs once more and make sure that the top of your thigh muscles are tightened. Hold for 3 seconds. While still tightening your muscles, raise your leg to about 3 inches from the floor. Hold the position for about 3 counts. Without releasing the tightening, lower your leg to the floor again. Hold the position for two more counts. Then, release the tension and rest your leg for about five seconds. Repeat 10 more times for 2 sets.
3. For this next exercise, you will need to lift your entire leg higher than the previous exercise. Start by tightening the muscles on your thigh and hold. Then, raise your leg to form a 60 degree angle with the floor and hold the position for about five counts. Lower your leg and rest for two counts. Repeat for about 2 sets of 10 repetitions.
4. For the next knee exercise, you will need to be lying on your back with your legs stretched out straight. Slowly slide one of your heels back and bring your knee closer to your chest. Hold for five counts, and slowly slide the heel back to original position. Repeat for about 5 times.
5. In this next exercise, sit on a chair that is high enough that your feet are kept off the floor. Bend your knees as far back as you can. Then straighten your knee forward and hold the position for about 5 counts. Lower your leg again and rest for 5 counts. Repeat this exercise 10 times.
6. For this final exercise, you need to be lying on your stomach. Slowly bend your knees up to make a 90 degree angle. Slowly bend your knee towards your body, using the other leg to help flex the active leg. Hold the position for about 10 counts. Repeat the exercise for 2 sets of 5 repetitions.
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