3 Easy Moves to Relieve Knee Pain for Arthritis Patients

There are 2 of the most common types of arthritis, osteoarthritis (OA) and rheumatoid arthritis (RA). Both can cause knee pain. Although it appears to be contrary to the complaints that are felt, but arthritis patients can overcome knee pain by routinely doing the right sports movements, you know! How do you do that?

Simple movements to deal with knee pain in arthritis patients

Knee pain often interferes with your daily activities? From now on, try to do simple movements regularly to help ease, even train the stiff and swollen knee muscles.

1. Leg raise (lying)

This exercise movement can help people with arthritis to relieve pain in the knee, by relying on thigh strength. Because the thigh muscles in the front are directly connected to the joints on the knee.

  • Lie on your back on the floor or on the bed, with both hands next to your body and feet straight with your toes facing up.
  • Lift one leg slowly but keep it straight, while tightening the abdominal muscles.
  • Hold your feet up for 5 seconds, then lower slowly
  • Repeat the same movements on both feet alternately for several times.

2. Harmstring stretch (lying)

If previously the muscles on the front are working hard, now the opposite. This movement can stretch while strengthening the muscles in the back, which is also directly connected to the knee.

  • Lie on the floor or on the bed, with both legs bent.
  • Lift one foot slowly with the position still bent, then pull it towards the chest.
  • Hold the back of the thigh (not the knee) with both hands to help pull, then hold for 30-60 seconds.
  • Return the bent knee to go down and straight parallel to the floor like its original position.
  • Repeat the movements alternately on both legs.

3. Leg stretch

Not much different from the previous exercise, leg stretch can strengthen the thigh muscles in the front which will indirectly deal with knee pain.

  • Sit on the floor with your body upright, both legs straight forward, and both hands at the sides of the body.
  • Tighten one knee slowly until the muscles feel enough stretch. Try not to feel sick.
  • Hold the lower thigh, then hold the position for 5 seconds.
  • Straighten the legs slowly, hold again for 5 seconds.
  • Repeat the same movement on each leg at least 10 times.

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