5 Easy Exercises for Knee Arthritis

Exercise is difficult with knee arthritis due to pain, stiffness, and movement problems. Certain activities help reduce knee pain, relax knees, and improve supporting muscles. These five easy workouts help knee arthritis:

1. Quad Sets

Lie or sit with legs outstretched. Keep the affected leg's thigh muscles tight for 5-10 seconds. Relax and repeat 10-15 times. The quadriceps, which support the knee, are strengthened by this workout.

2. Straight Leg Raises

Lay on your back with one leg bent and one straight. Try lifting the straight leg off the floor and holding it for a few seconds. Slowly lower the leg. Repeat 10-15 times per leg. Straight leg lifts strengthen quadriceps and stabilize knees.

3. Hamstring Curls

Behind a chair or on a stable surface. Bring your heel to your buttocks while bending one knee. Hold for a few seconds, then slowly lower the leg. Repeat 10-15 times on other leg. Hamstring curls strengthen back-thigh muscles, improving knee function.

4. Heel and Calf Raises

Place feet hip-width apart and stand up. Raise your heels to the balls of your feet. Wait a few seconds, then lower your heels. Repeat 10-15 times. Heel and calf raises develop calf muscles, supporting knees.

5. Seated Knee Extensions

Seat with feet resting on the floor. Lift one foot to straighten one leg. Hold and lower the foot after a few seconds. Repeat 10-15 times on other leg. Seated knee extensions strengthen quadriceps and enhance range of motion.

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