3 Exercise movements to treat knee pain for arthritis patients

There are 2 most common types of arthritis, namely osteoarthritis (OA) and rheumatoid arthritis (RA). Both can cause knee pain. Even though it seems contrary to the complaints they feel, arthritis patients can overcome knee pain by regularly doing the right exercise movements, you know! How do you do that?

Various simple movements to treat knee pain in arthritis patients

Knee pain often interferes with your daily activities? From now on, try to do simple movements on a regular basis to help relieve, even train the stiff and swollen knee muscles.

1. Leg raise (lying)

Source: Healthline

This exercise movement can help people with arthritis to relieve pain in the knee, by relying on the strength of the thigh. The reason is, the thigh muscles on the front are directly connected to the joints in the knee.

How:

1. Lie on your back on the floor or in bed, with your hands at your sides and legs straight with your toes facing up.
2. Lift one leg slowly but still straight, while tightening the abdominal muscles.
3. Hold your leg up for 5 seconds, then slowly lower it down
4. Repeat the same movement on both legs alternately for several times.

2. Harmstring stretch (lying)

Source: Healthline

If previously the muscles on the front were working hard, now it's the other way around. This movement can stretch and strengthen the muscles in the back, which are also directly connected to the knee.

How:

1. Lie on the floor or in bed, with your legs bent.
2. Lift one leg slowly while still bent, then pull it toward your chest.
3. Grasp the back of the thigh (not the knee) with both hands to help pull, then hold for 30-60 seconds.
4. Return the bent knee so that it is down and straight parallel to the floor to its original position.
5. Repeat the movement alternately on both legs.

3. Leg stretch

Source: Healthline

Not much different from the previous exercise, leg stretches can strengthen the muscles in the front of the thigh which will indirectly overcome knee pain.

How:

1. Sit on the floor with your body upright, legs straight in front of you, and hands at your sides.
2. Gently bend one knee until you feel the muscles are stretched sufficiently. Try not to feel sick.
3. Hold the lower thigh, then hold the position for 5 seconds.
4. Slowly straighten your legs back, hold for another 5 seconds.
5. Repeat the same movement with each leg at least 10 times.