Performing exercises for osteoarthritis is really important to improve the overall health of the joints.
Osteoarthritis is one of the most common bone problems, usually seen in old age people, that affects the protective cartilage of the joint.
However there are several causes of osteoarthritis (OA), but one of the most common is that your body is not able to handle the load placed on your joints by everyday activities.
You may experience a lack of flexibility in your joints, which can make it difficult for them to move freely.
When this happens, swelling occurs around the affected site of the joint, causing further pain and difficulty moving around.
It can occur in any joint of the body, such as the knee, shoulder, fingers, hip, ankle, and more.
Keeping that in mind, the best Orthopedic Doctor in Patna suggests the best treatment option, i.e., exercises for osteoarthritis.
That saying, let’s see some strengthening and stretching exercises for osteoarthritis!
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4 Exercises for Osteoarthritis
According to professionals, osteoarthritis can’t be reversed, which means you can’t regain the original condition of the joints.
But that doesn’t mean you have to suffer the pain and difficulties for life-long; you can improve the condition, eliminate the pain, and live a comfortable life.
For that, nothing is better than performing physical activity, i.e., exercises for osteoarthritis.
That’s because exercises can help you make your bones strong, healthy, and flexible.
Now, have a look at the exercises for arthritic knees and hips (or for any other major joint) and give them a try.
You should also read: Where Does Osteoarthritis Commonly Occur
#1. Walking
Walking is a great exercise for osteoarthritis, as it helps strengthen your muscles, improve blood flow throughout the body and reduce pain.
You can walk at any speed that is comfortable for you — from slow to brisk. Just make sure you’re not pushing your limits.
It’s simple, easy to do, and doesn’t require any special equipment or expert supervision. You can do it anywhere, anytime—even when you’re traveling.
This exercise has been proven to be as effective as physical therapy in treating arthritis symptoms.
So try walking for 5 minutes every hour (or even more) during your working hours; just get up from your desk and take a round of the office building or around your neighborhood.
#2. Hamstring Stretch
The hamstring stretch is one of the best exercises for osteoarthritis as it helps to improve your flexibility and mobility.
In addition, it also reduces pain and stiffness in the joints, especially the knees and hips.
This exercise will help you improve your flexibility, which helps in reducing pain and stiffness.
To do this exercise, follow the steps:
- Sit on the floor with your legs stretched out in front of you.
- Bend one knee, and bring your foot towards your buttock.
- Place your hands behind the knee for support.
- Hold this position for 30 seconds.
Note: Always remember not to overstretch (over your limits) as it may lead to further complications like pain and all.
#3. Wall or Half Squat
Wall or half squat is one of the best exercises for arthritic knees and hips as it improves flexibility, range of motion, and strength of these joints.
Moreover, it not only helps strengthen your leg muscles but also improves flexibility in your knees.
A half squat is a form of body weight exercise that targets your quads, hamstrings, and gluteal muscles.
To perform this exercise, follow the steps:
- Stand with your feet shoulder-width apart and toes pointing forward.
- Lower yourself until your thighs are parallel to the floor while keeping your back straight and chest lifted.
- Return to starting position by pushing through your heels.
- Repeat it 15-20 times (in starting period and increase with time) in different reps.
Moreover, this is an excellent exercise for relieving pain in the knees, hips, and back, but it’s important to perform with care.
#4. Hip Extension
Hip extension is an effective exercise for osteoarthritis as it helps in reducing pain and improving the motion of the joint.
Indeed, this exercise is best for people who suffer from osteoarthritis in the hips, knees, and ankles.
It helps strengthen the muscles around your joints, improves blood circulation, and reduces pain.
To perform the hip extension exercise perfectly, follow the steps mentioned below:
- Lie on your back with a pillow or cushion under your head.
- Raise both legs straight in front of you.
- Keep them together, and toes pointed.
- Hold the position for 10 seconds.
- Slowly lower legs down to the floor.
- Repeat 10 times (3 sets).
Hence, these are the top 4 exercises for osteoarthritis that can help to reduce pain, swelling, and inflammation and improve the overall health of the joints.
Conclusion
Osteoarthritis is the most common but painful bone disease that occurs as people age, especially in women.
From the above sections, you get to know the exercises for osteoarthritis that can help you deal with bone disease.
However, these exercises are effective in mild to moderate osteoarthritis conditions.
So, if you suffer from a severe condition, you must consult the Orthopedic Surgery Specialists Patna for proper diagnosis and treatment.
