Benefits of Exercise for Arthritis in Knees
Regular exercise can help strengthen the muscles around the knee joint, providing better support and stability. Exercise can improve flexibility and range of motion in the knees, reducing stiffness and pain. Physical activity promotes better circulation, delivering nutrients to the joints and removing waste products. Exercise helps maintain a healthy weight, reducing the load on the knees and decreasing pressure on the joints. Engaging in regular exercise releases endorphins, natural painkillers that can alleviate arthritis-related discomfort.
Recommended Exercises for Arthritis in Knees
Low-impact exercises such as swimming, cycling, and walking are gentle on the knees while providing cardiovascular benefits. Strength training exercises for the lower body, including leg presses, squats, and lunges, can help build muscle and support the knee joint. Flexibility exercises like stretches and yoga can improve range of motion and reduce stiffness in the knees. Balance exercises, such as standing on one leg or using a balance board, can enhance stability and prevent falls. Water aerobics or aquatic exercises can provide resistance training without putting too much stress on the knees.
Tips for Safe and Effective Knee Exercises
Consult with a healthcare provider or a physical therapist before starting any new exercise regimen, especially if you have arthritis. Start slowly and gradually increase the intensity and duration of your exercises to prevent overexertion. Listen to your body and stop any exercise that causes sharp pain or discomfort in the knees. Use proper form and technique during exercises to avoid strain or injury to the knees. Incorporate a variety of exercises into your routine to target different muscle groups and prevent monotony.