Arthritis, a condition characterised by joint pain and inflammation, can have a profound impact on day-to-day life, particularly affecting the knees. This joint is responsible for supporting a majority of the body's weight and enabling movement. World Arthritis Day, observed on October 12 every year, is a reminder of the importance of taking preventive measures, especially for those with osteoarthritis, which commonly targets the knees. One of the most effective ways to protect and strengthen your knees is through specific exercises designed to build muscle, improve flexibility, and reduce stiffness.
The Importance of Exercise for Knee Arthritis
When it comes to managing arthritis and keeping knee joints strong, regular physical activity is crucial. Contrary to what some might believe, exercise doesn't worsen arthritis; instead, it helps improve the range of motion, alleviates pain, and strengthens the muscles surrounding the knee. These exercises can help in distributing pressure more evenly, decreasing wear and tear on the joint itself.
A study revealed that people with knee osteoarthritis who engaged in low-impact exercises had significant pain relief and improved physical function. Regular movement, even in the form of simple stretches, can keep the joints flexible and help manage symptoms better.
Best Exercises for Stronger Knees
Quadriceps Strengthening (Quad Sets)
The quadriceps muscles, located at the front of your thigh, are essential in supporting the knee. Strengthening these muscles reduces the load on the knees, enhancing stability and minimising pain.
How to do it: Sit on the floor with your legs straight in front of you. Tighten your thigh muscles by pressing the back of your knee into the ground. Hold the position for 5-10 seconds and release. Repeat 10-15 times.
Also read: What To Expect When You Have A Knee Arthritis
Hamstring Curls Strengthening
The hamstrings, the muscles at the back of your thighs, helps support the knee joint and improve flexibility.
How to do it: Stand straight, holding onto the back of a chair for support. Slowly bend one knee to bring your heel toward your buttock. Hold for a few seconds, then lower the leg. Repeat 10-15 times per leg.
Step-Ups
This exercise mimics the movement of walking upstairs and is excellent for building strength in your legs and knees.
How to do it: Use a low step or staircase. Step up with one leg, then bring the other leg up. Step down, starting with the same leg, and repeat with the opposite leg. Perform this exercise for 10-15 repetitions on each leg.
Calf Raises
While calf raises primarily target the lower leg muscles, they also play a role in stabilising the knee joint.
How to do it: Stand with your feet hip-width apart, holding onto a sturdy chair or railing for support. Slowly rise onto your toes, hold for 2-3 seconds, then lower back down. Repeat for 10-15 repetitions.
Wall Sits
Wall sits are a simple way to strengthen the knees and thighs without putting excessive pressure on the joints.
How to do it: Stand with your back against a wall, feet shoulder-width apart. Slide down the wall into a squat position, keeping your knees at a 90-degree angle. Hold the position for 10-15 seconds and return to standing. Perform 3 sets of 5 repetitions.
Also read: Persistent Joint Pain: How To Know If It Is Arthritis Or Something Else?
Low-Impact Aerobic Exercises
For individuals with arthritis, high-impact exercises like running may not be advisable. Instead, low-impact activities that elevate heart rate without stressing the joints can be beneficial. Activities like cycling, swimming, or walking in water provide excellent cardiovascular benefits while being gentle on the knees. These exercises not only strengthen the muscles around the knee but also promote overall joint health by keeping you active without overloading the joint.
Conclusion
Strengthening the muscles around your knee, improving flexibility, and engaging in low-impact aerobic activities can significantly improve knee function and reduce arthritis-related pain. Remember, before starting any new exercise regimen, it’s always a good idea to consult a healthcare professional or physical therapist, especially if you have arthritis. They can tailor exercises to your specific condition, ensuring you're building strength without risking injury.