Three exercises you should try today if you have arthritis in the knees

Arthritis in the knees makes it pretty hard to accomplish daily tasks that should be simple. Activities like running and jumping may seem like a distant dream, and walking may even become more challenging. However, you can take matters into your hands to help reduce arthritis pain in the knees and improve their flexibility.

Besides any medication or treatment your doctor provides, you should try some simple exercises to help improve the condition of your knees. Exercising improves strength and flexibility of the muscles around the knees, which helps improve support for the knees. This helps take pressure off the joints, which can reduce pain.

Three exercises for arthritis in the knees

1. Standing quad stretch — The quadriceps or “quads” are the large muscles on the front of your thighs. They power the knee for much of its motions. Stretching the quads helps improve support for the knee joint.
   Stand behind a chair or a sturdy countertop. Bend one knee back and try to touch your heel to your buttocks. Grab your ankle with your hand to help pull the heel up. Hold this stretch for about 30 seconds and then switch legs. Repeat two to three times with each leg.
2. Lying hamstring stretch — The hamstrings are the large group of muscles on the back of your thighs. Like the quads, they help move and support your knees.
   Lie flat on your back with your knees bent and your feet flat on the floor. Bring one of the knees toward your chest. Use your hands to grab your thigh just below the knee and pull your leg closer to your chest. Straighten your leg until you feel the back of your thigh stretch. Hold this position for about 30 seconds and then switch legs. Repeat two to three times with each leg.
3. Lying leg raises — This exercise targets the quadriceps to help strengthen them.
   Lie on your back, this time with your legs straight out and your heels against the ground. While keeping your right leg straight, lift it up a few inches off the ground. Try to keep your back flat against the ground by tightening the core muscles. Hold the leg in the air for about five seconds and lower it back down. Switch legs and repeat three to four times with each leg.

Visit Advent Physical Therapy for knee arthritis treatment

Is arthritis in your knees keeping you from living an active and fun lifestyle? Our physical therapists can guide you through safe exercises and use other techniques to help reduce pain and improve flexibility in the knees. Contact our team today for more information about knee arthritis treatment or to schedule an initial appointment.