Exercises for people with knee osteoarthritis and joint pain

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If you have joint pain, you should exercise or not is a question many patients care about. In fact, there are exercises that are good for bones and joints, which should be done for 30 minutes a day. As a beginner, you can start with 10 minutes a day and gradually increase the duration of the exercise if there is no pain.
Here are some exercise suggestions for people with knee osteoarthritis:

1. Hamstring stretch

Stretches keep joints flexible and improve range of motion. In other words, this good exercise for joints will help increase the range of motion of the joints in certain directions. This exercise also helps reduce the risk of pain and injury.
Always warm up first with a 5-minute walk. When you're ready to stretch your hamstrings, you can do the following:
Start in a supine position; Loop a large towel around the right foot; Hold both ends of the towel with both hands and pull your legs straight up; Hold for 20 seconds, then lower your leg; Repeat 2 times, then switch legs.

2. Calf stretch

The steps to perform this exercise for people with osteoarthritis are as follows:
Balance on the chair; Bend right leg, at the same time step back left leg and slowly straighten back; Press your left heel into the floor until you feel a stretch in your back calves; Hold the pose for 20 seconds; Repeat 2 times, then switch legs. To increase the stretch, lean forward and bend the right knee deeper - but don't let the knee go past your toes.

3. Straight leg lift

Straight leg raise is an exercise for people with osteoarthritis to help exercise muscle strength and support weak joints. Specific steps are as follows:
Lie on your back on the floor, raise your head and shoulders, elbows on the floor; Bend left knee, foot on the floor; Keeping right leg straight, point toe up; Squeeze the thigh muscles and raise the right leg; Hold the pose for 3 seconds; Keep your thigh muscles tight and slowly lower your leg to the floor; When the foot touches the floor, raise it again; Repeat each leg 10 times raising - lowering, do 2 times.

4. Front thigh stretch

If you find lifting straight legs too difficult, you can replace them with exercises that do not need to be raised. This good musculoskeletal exercise is simply squeezing the quadriceps (also known as quadriceps) muscles of one leg.
Start by:
Lie on the floor, relax both feet on the ground; Squeeze and hold the left thigh muscle tension for 5 seconds; Relax; Repeat each leg 10 times squeeze - release, do 2 times.

5. Sit in a leg lift chair

This musculoskeletal exercise strengthens the hips and thighs, making everyday activities like walking or standing up more tolerable. Each movement is performed specifically as follows:
Sit upright on the chair; Gently kick your left foot back, but keep your toes on the floor; Lift right leg off the floor, bend knee; Hold right foot in the air for 3 seconds; Slowly lower your legs to the floor; Repeat each leg 10 times lifting - lowering, do 2 times. If you find it too difficult to do, you can use your hands to support your legs as you lift.

6. “Pillow pillow”

This exercise is suitable for people with knee osteoarthritis and joint pain. This move helps strengthen the inside of the legs, thereby supporting the knees. Steps to perform:
Lie on your back, both knees bent; Place a pillow between the knees; Bring your knees together, squeeze the pillow in the middle; Hold the pose for 5 seconds; Relax; Repeat 10 reps of each leg - release, do 2 times. If you find it too difficult to do, you can do this exercise in a sitting position instead of lying down.

7. Heel Lift

Steps to take:
Stand up straight, hold the back of the chair with both hands as a fulcrum; Lift both feet to lift your heels off the ground; Stand still on your toes for 3 seconds; Slowly lower both heels down; Repeat 10 reps for each leg on the tiptoes - down, do 2 times. If you find it too difficult to do, you can do this exercise in a sitting position instead of standing.

8. Raise your legs sideways

You need to do the following movements:
Stand up straight, hold the back of the chair with both hands to keep your balance; Shift body weight to left leg; Stand up straight and raise your right leg to the side; Keep the right leg straight and stretch the leg muscles; Hold for 3 seconds, then slowly lower your leg; Repeat each leg 10 times bringing horizontal - lowering, done 2 times. If you find it too difficult to do, you can raise your legs slightly and low, then gradually increase the height as you get used to doing a few exercises.

9. Sit down - Stand up

Practicing this move will make it easier to stand up. This is one of the most effective exercises for people with knee osteoarthritis. The specific steps are as follows:
Put 2 pillows on the chair; Sit on those 2 pillows, keep your back straight, put your feet on the floor; Use leg muscles to stand up slowly and gently; Then lower your legs again to sit; Make sure the knees are bent but not past the toes. Try a position with your arms crossed or your arms hanging at your sides.
If you find it too difficult, you can add pillows or use a chair with armrests to support your arms when standing up.

10. Balance on one leg

This good exercise makes it easier to bend over or get in and out of the car. How to do it:
Stand behind the kitchen counter but do not use your hands to grip (lift your hands in the air as possible, just in case you can't keep your balance); Slowly lift one leg off the floor; The goal is to balance for 20 seconds without touching the countertop/stove; Do this movement 2 times, then switch legs. If it feels too easy, you can balance for a longer time or try closing your eyes while doing the movement.

11. Step up the stairs

This good exercise for joints helps strengthen your legs, specifically:
Stand at the foot of the stairs, hands clinging to the railing for balance; Then put your left foot on a ladder; Squeeze your left thigh and step your right foot up to touch the ladder; Keep the muscle tension while lowering the right leg slowly; Touch the ladder and raise your foot again; Repeat each leg 10 times, do 2 times.

12. Go for a walk

Walking is a great exercise, even for those with stiff or sore knees. Start walking slowly, straighten your back and maintain good posture. This exercise can:
Relieve joint pain; Strengthens leg muscles; Improve posture; Improved flexibility; Good for the heart. If you're not in the habit of being active, consult your doctor before starting a new exercise schedule.

13. Gentle activities

Some other exercises are also quite gentle for the knees, including:
Cycling; Swimming; Water aerobics. In particular, water exercise helps reduce the weight of painful joints. Many community wellness centers, hospitals, gyms, and swimming pools now offer classes specifically for people with arthritis.
Being active can also help you lose weight and reduce stress on your joints. For favorite sports activities like golf, ask your doctor or physical therapist how to perform safe, painless movements.
Around the question of whether joint pain should be exercised, doctors say some mild muscle pain at first is normal. You can skip it and continue doing good exercises for your joints. Talk to your doctor if you want to take an over-the-counter pain reliever, such as acetaminophen, ibuprofen, or naproxen. Applying ice may also help. However, tell your doctor right away if you experience pain in your joints while performing knee osteoarthritis exercises.

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Reference source: webmd.com