Treating Knee Pain from Arthritis in the Comfort of Your Home

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  • Post last modified:October 6, 2023

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Knee Inflammation | Varieties | Origins | Indications | Therapy | Knee Inflammation Drills | Exercises to Refrain from

Arthritis is an incapacitating health condition from which many individuals suffer. Although it is a condition that can affect any joint in the body, one of the most frequent areas impacted is the knee joints. This can have a significant impact on individuals’ lives as it can affect their capacity to carry out many day-to-day tasks and can cause them substantial discomfort. One way to diminish the indications of knee inflammation is to exercise the joint. The subsequent is a summary of knee inflammation along with a comprehensive handbook to knee inflammation drills.

What is Arthritis of the Knee?

It is a common misconception that arthritis is a solitary medical condition. This is untrue as it is an umbrella term employed to depict a group of over 200 conditions that affect the joints. The most prevalent of these is osteoarthritis, although rheumatoid arthritis is another familiar form of this condition. These conditions provoke discomfort and swelling to one or more of the joints. The term knee inflammation simply refers to one of these conditions that impinge on one or both knee joints. Many forms are more prevalent in individuals over the age of 65, but individuals of any age can suffer from an arthritic condition, including children.

The Varieties of Arthritis

Although there are over 200 conditions that are a form of arthritis, these all fall within the ensuing seven categories:• Inflammatory Arthritis• Metabolic arthritis• Infectious arthritis• Degenerative or mechanical arthritis• Soft tissue musculoskeletal pain• Connective tissue disease

• Backache

What Are the Causes of Knee Arthritis?

Depending on the form of arthritis, there are distinct potential causes of this condition. Some of the possible causes of arthritis include:• Trauma• Abnormal metabolism• Infections• Genetic composition• Dysfunction of the immune system

• Degeneration due to aging

What Are the Symptoms of Knee Arthritis?

The symptoms of knee arthritis can vary from person to person. Similarly, the severity of each symptom can differ among individuals. Some of the most prevalent symptoms of knee arthritis include:• Pain, discomfort or pounding• Swelling in or around the joint

• Rigidity and decreased functionality

How Is Knee Arthritis Treated?

In most cases, knee arthritis is not curable. However, it is possible to treat or alleviate many of the symptoms in various ways. Some of the most common treatments include:• Pain management medication• Anti-inflammatory medication• Physical therapy• Knee supports or braces• Exercise• Surgery to replace the affected joint

• Patient education

Can Exercise Help Knee Arthritis?

Often, people mistakenly assume that the optimal approach to reduce the symptoms of knee arthritis is to rest the joint. Resting can sometimes be helpful during times of inflammation and severe pain. However, in the long run, it is important to keep the joint active as this can aid in symptom reduction. Exercise for knee arthritis is crucial for the following reasons:• Joint mobility – Knee exercises can assist in maintaining full joint mobility.• Joint strength – Exercises specifically targeting the knee as part of strength training can strengthen the muscles that support the knee joint.• Shock absorption – Strong supporting muscles will help absorb shocks on the joint.

• Weight management – Obesity heightens the risk of joint degeneration. Similarly, being overweight can exacerbate knee arthritis symptoms. Regular exercise can help maintain a healthy weight.

A Guide to Knee Exercises

Although exercise is proven to be beneficial for knee arthritis, it is essential to choose the appropriate knee exercises in order to reap the maximum benefits and avoid activities that may cause harm. The following is a guide to the most effective exercises for knee osteoarthritis and other arthritic conditions affecting the knee.

• Walking

One of the easiest exercises for individuals with knee arthritis is walking. This activity is completely free and can be enjoyed daily in your local area. In addition to alleviating the symptoms of knee arthritis, walking is advantageous for other aspects of your health. It aids in maintaining a healthy weight, thus reducing the likelihood of developing serious conditions like diabetes or cardiovascular problems. Walking also promotes mental well-being as it provides opportunity to leave the house and socialize.

If you decide to start a walking routine, ensure that you wear sturdy and comfortable shoes. It is advisable to start slowly and gradually increase your pace. You can gradually extend the distance you walk. Wearing a knee support or sports brace while walking can provide extra joint support.

• Water-Based Activities

Exercising in water is a great option for those with arthritis, as it offers two advantages. Firstly, the buoyancy of water minimizes the impact on the joints, making it a safe way to exercise an arthritic knee.

Next, the liquid serves as a type of opposition, so your physique must put in a bit more effort. Aqua-centric activities are an exceptional method of enhancing muscle prowess and can additionally enhance the mobility and suppleness of your knees.

Taking a mild swim or strolling in the shallow end of the pool are two of the simplest choices. You should likewise check if your local pool or gym offers any aquatic exercise classes. Participating in such a class will entail engaging in various exercises that can be beneficial not only for your knee but also for your overall well-being. These classes provide a wonderful opportunity to meet new individuals.

• Cycling

Another possibility is cycling, as this can aid in strengthening the muscles and maintaining mobility in your joints. However, if you are new to cycling, it is essential to start with brief rides on flat surfaces. Gradually, you can increase the distances you cover as you gain confidence and become more aware of your capabilities and limitations. It is crucial to avoid high-impact cycling on rough terrains, such as mountain biking since this can exert a considerable amount of strain and shock on the joints.

Pilates

Another remarkable exercise for osteoarthritis and rheumatoid arthritis is Pilates. This low-impact exercise targets specific areas of the body in order to enhance alignment. Consequently, this alleviates pressure on the joints, providing relief from symptoms and reducing pain. It can also improve strength, mobility, and flexibility.

Knee Exercises for at Home

Even though there are excellent classes and groups available for knee exercises, it is not mandatory to leave the comfort of your own home for exercising. There are numerous knee arthritis exercises that you can perform at home, free of cost and at your convenience. The following provides an overview of some of the simplest and most effective knee exercises that you can carry out in your own residence.

• Straight Leg Raise from Lying Position

A straight leg extension from a supine position is beneficial for stretching the quadriceps, which are the large leg muscles located at the front of your thighs and connected to your knee joints. A good starting point is doing one set of four leg raises with each leg before gradually increasing the number of repetitions.1. Lie flat on the floor on your back with your arms extended straight by your side and your toes pointing upwards.2. While keeping your leg extended, gradually raise one leg a few inches off the ground.3. Keep your abdominal muscles tightened and your lower back pressed against the floor, maintaining the leg elevated for approximately five seconds.4. Slowly lower the leg back down towards the ground.

5. Repeat the desired number of times with the same leg before switching to the opposite leg.

• Half Squat

A painless exercise that can support knees affected by arthritis is half squats. This exercise strengthens the gluteus and the muscles located on the front and back of your thighs. It is advisable to start with 10 repetitions, gradually increasing to three sets of 10 repetitions.1. Wear comfortable footwear and stand with your feet positioned shoulder-width apart.2. Stretch your arms out straight in front of you.3. Slowly bend your knees until you reach a half-sitting position. If necessary, you can hold onto a chair for balance.4. While bending, ensure that your chest is lifted and your back remains straight without leaning forward.

5. Hold the position for approximately five seconds before gradually returning to a standing position.

• Hamstring Stretch from Lying Position

This stretch for the hamstrings also fortifies the hamstrings, which are the muscles on the posterior of the thigh that attach to the knee. You should perform the following routine once on each leg.

1. Lie horizontally on the floor with both of your legs bent.

2. Place your hands on one of your knees and then pull your knee towards your chest.

3. Straighten the other leg on the floor.

4. Put your hands on the back of the thigh of that leg and pull it towards your chest.

5. Gradually extend the raised leg until it is as straight as possible and you can perceive the stretch.

6. Hold the leg in position for at least 30 seconds, gradually increasing this duration as you become accustomed to the stretching in the upcoming days or weeks.

7. Slowly, bend the knee of your raised leg before lowering it back to the floor.

8. Repeat the exercise with the other leg.

• Leg Stretches

Not only is a seated leg stretch beneficial for your knees, but it will also strengthen your quadriceps. You should commence by repeating this exercise ten times on each leg, but you can switch legs when you become fatigued.

1. Sit on the floor with your legs extended in front of you while maintaining a straight back.

2. Position your hands on either side of your hips with your palms flat on the floor to stabilize yourself.

3. Keeping your toes pointing upward, draw one heel along the floor so that your knee bends towards your chest.

4. Maintain the leg in that position for at least five seconds.

5. Slowly straighten out the leg once again until it is flat on the floor and your toes are still pointing upwards.

6. Hold in that position for at least five seconds.

7. Repeat with the same leg ten times or until it starts to feel uncomfortable.

8. Repeat the same procedure with the other leg.

• One-Leg Dip

The one-leg dip is an exercise that strengthens the muscles on both the anterior and posterior sides of your thighs. It also fortifies the muscles in your buttocks. You should commence with one set of four leg dips for each leg before progressing to three sets.

1. Place a chair on both sides of you as you will require them for balance.

2. Lift one leg about 12 inches out in front of you.

3. Maintaining a straight back, bend the other leg while keeping your back straight.

4. Maintain the position for five seconds before straightening back up.

5. Repeat four times using the same leg before switching legs and repeating the process.

• Side Leg Lifts While Standing

Side leg lifts fortify the inner and outer muscles of the thigh, along with the buttocks. This is a simple exercise to complete anywhere in your home. This exercise can also enhance balance, stability, and strength. As with all the exercises, you can gradually increase the number of side leg lifts you perform daily.

1. Stand with your feet together, your back straight, and your hands on your hips.

2. Shift your body weight onto your left leg and raise your left leg sideways approximately 12 inches away from your body.

3. Hold your leg out to the side for approximately five seconds.

4. Slowly lower your foot back to the floor.

5. Repeat four times with the same leg before performing a set of four side leg lifts with the other leg.

6. If you struggle with your balance, you can hold onto the back of a chair, a table, or a work surface while completing this exercise.

• Standing Kick-Backs

Kick-backs can enhance leg muscle strength and alleviate stiffness in your knee joints.

You will require a chair or a level area about waist-height to accomplish this exercise.

1. Rise with your feet joined together with your spinal column aligned while grasping onto the back of a chair or any level area at waist height.

2. Gradually flex your knee to elevate your left foot behind your physique until your foot is at the same level as your knee.

3. Maintain in this stance for five seconds before gradually descending your foot back to the floor.

4. Repeat four or five times with the same foot, before switching to the other foot to replicate the process.

• The Clam

‘The Clam’ is a workout that involves lying on the floor. This exercise is beneficial for knee arthritis because it reduces rigidity in the knee and works the inner and outer thigh muscles.1. Lie down on the floor on your side.2. Tuck your lower arm under your head for support and place the hand of your upper arm on the floor in front of you for stabilization.3. Bend your knees slightly towards your chest, but not so far that they are parallel with your hips.4. Maintaining straight hips and keeping your feet together, gradually lift the upper knee before gradually closing your knees back together.5. Repeat on the same side five times, although you can gradually increase the number of repetitions over time.

6. Turn onto your other side and replicate the process with the other knee.

• Quadricep Stretch

The quadriceps play a significant role in supporting the knee joint, so preserving the strength and well-being of the quadriceps is important if you have knee arthritis. One of the simplest ways to achieve this is through the quadricep stretch.1. Lie down flat on the floor on your front with your arms stretched out above your head.2. Take your right arm and place it by your side while bending your right knee to bring your foot up to your right buttock.3. Take your right foot in your right hand and hold for five seconds.4. Release your foot and slowly place it back on the floor.

5. Return your right arm to its original stretched-out position above your head. Repeat the process with your left arm and leg.

• The Leg Cross

One of the finest knee arthritis exercises for improving mobility, reducing fitness, and strengthening the knees is ‘The Leg Cross’.1. Sit on the floor with your back upright.2. Cross your legs so that your feet are nearly directly under your knees.3. Slowly, lift your knees from their outward position towards each other until your knees are as close as possible.

4. Gradually return your knees to their outward position so that you can feel the stretch.

Some Tips for Knee Exercises

If you are performing these knee arthritis exercises, the following tips can assist you in making the most of your exercise program.• Begin slowly and gradually increase the number of exercises you complete daily.• Ensure that you wear appropriate attire.• Wearing a knee brace can help provide support to your knees during exercises.• Experiencing some discomfort after exercise is normal. However, if the pain is intense, cease the exercise.• Monitor your progress. Take note of the exercises that alleviate your symptoms the most and any that cause discomfort. Even if you exercise regularly, it is important to monitor any changes.• It is advisable to consult your healthcare provider before starting a new exercise program if you have any medical condition. Similarly, check whether it is recommended to wear a knee brace or sports support.

• Ideally, individuals with arthritis should engage in some gentle stretching before and after the knee exercises.

Are There Certain Types of Exercise to Avoid If You Have Knee Arthritis?

Although many exercises can benefit knee arthritis by alleviating symptoms, not all exercises are suitable for knee arthritis. There are certain types of exercise to avoid if you have knee arthritis, and these are generally high-impact activities that will strain the knee joint.

Some examples of the activities that are most prudent to steer clear of for individuals with arthritis include:

• Physical contact sports

• Jogging

• Deep crouching and bending forward

• Repeated leaping

• High-impact aerobic workouts

If you engaged in any of these activities prior to being diagnosed with knee arthritis and desire to continue, it is advisable to seek medical consultation. They may advise you to continue with certain activities if you decrease the amount of time spent on them and wear a knee brace for additional support.

Exercises for Knee Arthritis – The Ultimate Verdict

Enduring an arthritic condition can lead to pain and diminished functionality that significantly affects the individual. Some of the ways to alleviate the symptoms include medication, utilizing a knee brace, and regularly exercising the affected joints. By exercising the joint, you can diminish the pain, enhance mobility, improve shock absorption, and fortify the joint. It can also diminish the likelihood of requiring joint surgery. There are numerous uncomplicated exercises for knee arthritis that you can complete in the comfort of your residence at your convenience. Additionally, there are alternatives if you prefer to venture outdoors or participate in classes. These alternatives encompass walking, cycling, Pilates, and water-based activities.

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