Strengthening and conditioning the leg muscles increases the muscles’ shock absorbing ability as well as stability & flexibility in the joints, thus minimizing the effects and progression of arthritis in the knee and foot.
Here are 5 exercises that are good for knee and foot arthritis:
1. Sit and Stand – A very simple exercise, it requires you to sit down on a chair and stand up. It helps to mobilize the knees, while building up the muscles. Use a higher chair and do it slowly by paying attention to the motion. Do at least 10 to 12 times a day.
2. Knee Squats – Another exercise that can be done for knee and foot arthritis is knee squat. Stand straight and stretch your hands and gradually lower your upper body to a squatting position, then stand up. This exercise helps lower the pain and inflammation. Try and do at least 10 times a day.
3. Seated Leg Stretches – Sit on the floor with your back against a wall and stretch your legs before you. Then slowly bend one of your knees until you can bend it no more. Hold on this position for a few moments and straighten your leg. Do this for the other leg and for a total of about 10 times.
4. Step Up – You can either use the stairs or a step-up bench for this exercise. Place your right foot on the step firmly and then lift your left leg and place it on the step. Step down and then continue doing the exercise.
5. Walking – Another simple exercise that can be helpful to lessen arthritis related pain and inflammation in the knees and joints is walking. It also helps in keeping the unwanted pounds at bay and strengthen the cardiovascular system. It is recommended to walk for at-least 30 minutes, for not less than 5 times a week.
Exercises are the most beneficial of treatments if done on a regular basis. It not only decreases the pain but also enhances the quality of life.