How To Do Knee Exercises That Can Help Your Knee Arthritis

If you suffer from knee arthritis, then you understand how important it is to exercise your knees. Regularly doing knee exercises helps promote healthy cartilage in the knee, improves range of motion, and helps build muscles to prevent injuries.

Some exercises should be avoided for people who suffer from this affliction. Some to avoid include jumping, twisting, or any exercises that could cause over stretching of the knee muscles. For example if you suffer from this disease you might not want to participate in volleyball, basketball, tennis, running, or kick boxing.

Recommended exercises are those that are low impact, and easy on joints.  Water aerobics, cycling, or elliptical running are great examples of low impact exercises. Most of us do not have access to a pool or other gym equipment required for these exercises though, so there are some you can do from the comfort of your own home.

Follow these steps daily to exercise your knee from home:

1. Sit in a chair that is the right height so your feet are flat on the floor comfortably.

2. Slowly tighten your muscles in one thigh. You can place your hand on your thigh to feel the muscle contractions. You should notice your knee cap moving.

3. Straighten the leg keeping your toes pointed up, keeping your leg in a straight line.

4. Move your foot around in small circles for 30 seconds.

5. Repeat with the other leg.

6. Keep rotating legs until each leg has completed the exercise 5 times.

7. Next, while you are still sitting cross your ankles.

8. Firmly push your ankles together, pushing down with your thighs.

9. Ensure that you are pushing with equal pressure on both ankles.

10. Hold this position for a count of 10.

11. Switch your ankles so that the ankle that was behind is now in front, and repeat.

While you are completing these steps you should maintain regular breathing. You should not feel any pain or extreme discomfort. If you do feel pain or extreme discomfort you should stop exercising immediately and call your health care professional.

Living with knee arthritis is a difficult thing, but it does not mean you can not be active. If you follow the listed knee exercises for knee arthritis you can remain active while promoting healthy muscles around your knee. Take control of your knee arthritis, do not let it control you.