Knee pain, also known as knee arthritis is a very common
disease in the many parts of the world, especially in the U.S. It is more
pronounced in adults, infact it is currently believed that one out of every two
adults suffer from it especially those who are well advanced in age. There are
two common types of arthritis, osteoarthritis and rheumatoid arthritis. While the
former is associated with pains in the bones, the later causes the deformation
of the joints. Knee arthritis is more commonly developed by adults around 35 to
60 years of age. It is usually more pronounced in obese adults affecting the hands,
lower back, knees, hips, and joints.
Regular exercise may provide an alternative route in addressing
the pain and discomfort associated with knee arthritis aside medical help.
Exercising a knee affected by arthritis helps to strengthen the muscles and
minimize the stress on the joints. It is
normal to feel a little discomfort when exercising an arthritis knee, however
such pain and discomfort is only short lived and shouldn’t discourage you. There
are several kinds of exercise that you can adopt to ease the trouble of knee
pain depending on which one works best or is more convenient for you. Below are
some good and easiest examples.
Walking
Walking provides one of the easiest ways to ease knee pain.
It helps to build the bone and strengthen the muscles. To get the best result,
wear sturdy shoes. Start out slow and then increase your speed progressively.
Try to cover longer distance as you exercise more regularly.
Hamstring stretch
This exercise is most suitable when you are relaxed at home.
It helps to strengthen and relax the hamstrings which are the muscles attached
to the knee. It can be accomplished by lying on a flat surface either on the
bed or floor. As you lie down, make sure both legs are bent, then slowly lift
one of the bent legs and bring your knee close (towards) your chest. Next,
straighten your leg by linking your hands behind your thigh. Then pull your
straight leg backwards to approach your head until you have a stretching
sensation. Hold for about one minute, after which you can bend your knee and
lower your leg back to the floor.
Leg stretch
Suitable for strengthening the muscles on the front of the
thigh which are attached the knee. Sit on a floor or any flat surface with your
two legs straight out. Place both hands on your side close tour hips in order
to be stable. Make sure your back is straight while doing this. Then, bend one
knee slowly until it feels a little painful. Hold the leg in that position for
some time, at least six seconds. Afterwards straighten the leg and hold for
another six seconds. Repeat the process for the other leg. Then go over the
whole cycle again. You can keep doing this for up to ten times.
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