If you are looking for arthritis knee exercises to do a home, you'll fare best if you schedule an appointment with a physical therapist, even if it's just one appointment. A physical therapist can show you how to do exercises that will strengthen the muscles around your knee and supporting your knee joint so that less pressure is put on these vulnerable joints. You should also have your doctor or physical therapist take a look at your natural stance and your walking style to see if you need to keep more of a bend in your knees, take shorter strides, or learn to walk more gently. Many changes in your gait, stance, and even sitting positions can help your knee arthritis symptoms.
The following arthritis knee exercises are beneficial for anyone suffering from tender, swollen knees. Make sure to do these exercises gently and with care; do not overstretch or overuse the knee joints in your enthusiasm to find relief. The key to finding relief is gentle, careful, slow stretching and building of supportive muscles. Slow and steady will get you results without aggravating your arthritis even more.
Beneficial Yoga Stretch for Arthritic Knees
Very slowly, with a towel or soft carpet underneath you, come to a kneeling position such that your buttocks are above your feet. Spread your feet apart and place a pillow underneath your buttocks such that you can sit on the pillow. (You may need a large, firm pillow such as a sofa cushion or a throw pillow, or you may need just the corner of a bed pillow, depending on your flexibility.) Sit on the pillow and feel the gentle stretch in your knees for thirty to sixty seconds. Carefully get up from this position and stretch your legs. Return to this position and hold the stretch for thirty seconds long. Repeat once more.
Resistance Band Sideways Walking
This exercise will strengthen the muscles surrounding the knee, allowing the joint to heal. Place a resistance band around both ankles. Walk sideways such that the band creates resistance on the leading leg. After taking fifteen paces in one direction, reverse directions. Do this for three sets each day.
Straight Leg Raises
Sitting in a chair, extend one leg out in front of you. Tightening your quadriceps in the extended leg (the muscles in your thigh), gently lift the leg up. Hold for a count of ten. Release tension in leg and allow leg to rest for fifteen seconds. Repeat several times for each leg, increasing number of repetitions in subsequent sessions.
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