The Best Exercises for Knee Osteoarthritis and Joint Pain
Apr 06, 2021 23:28
It’s a sad fact but a large proportion of the population lives with pain. For many, it’s the result of trauma or aging. The sad part is that these people think they simply have to endure the pain and make the most of the life they have. In fact, the right exercises can reduce almost any pain in the body.
Your knees and all the joints in your body are points where two bones meet. Each bone is coated with a slippery substance known as cartilage. This allows the bones to move against each other without grinding or causing pain. However, the cartilage can be damaged through trauma or osteoarthritis. This creates friction in the joint and can result in permanent loss of cartilage. The bones will then rub against each other, causing pain every time you move them.
Osteoarthritis refers to the deterioration of cartilage and bone which causes this pain. It’s not generally possible to repair the damage done by osteoarthritis but you can deal with the pain.
All you need is a good massage therapist, such as the ones at this Darlinghurst massage center. They work your joint for you and advise which exercises are best for you. It’s likely to be one of the following:
Your hamstring is one of the largest muscles in your body. Stretching and strengthening it will increase flexibility and reduce the likelihood of injuries. All you have to do is lie on your back with your legs straight out. Use a bed sheet, hold one end in each hand, and put your right foot in the loop. You can then use the sheet to help pull your leg straight up. Hold it for twenty seconds and repeat four times before switching legs.
The calf is on the lower part of your leg and is as important as the hamstring to strengthen and protect your knee joint.
The easiest exercise for this is to place your feet together and step back with one. You can lean on a chair to help. Focus on pushing the heel of your rear leg toward the floor. You’ll feel your calf stretching.
Again, lie on your back but, this time put your feet flat on the floor with your knees bent. Now lift one leg and straighten it with your toes pointing away from you. Slowly lift it as high as you can and hold it for several seconds. Repeat at least four times and then switch legs.
Grab a chair and sit down! You need to make sure your back is straight. Move one foot back slightly so that the toes are still on the floor. Move the other leg forward and hold it in the air for 3-5 seconds with the knee bent at ninety degrees.
Aim for 10 and then switch legs.
This is just a few of the exercises that will help you to deal with knee osteoarthritis and joint pain. It’s advisable to speak to a physiotherapist to make sure you’re doing the right exercises for you and that you have the right technique.
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