Arthritis in your knee can hinder your leg's range of motion and cause excessive pain during even simple daily activities such as walking. Your knee may also feel stiff or swollen even when doing nothing more than sitting down. However, there are several exercises you can perform to improve your mobility and relieve arthritis pain in your knees.
Expert Insight
The Johns Hopkins Arthritis Center advocates the use of exercise in arthritis patients. In fact, Johns Hopkins University assistant professor of medicine Susan J. Bartlett writes on the center's website, "Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain." Bartlett does recommend, though, that you begin each exercise at a pace that is comfortable for you and progress in intensity with each workout as your knee becomes accustomed to the stress of the new exercises. Performing intense movements or a high number of repetitions when beginning a new routine can cause further inflammation and pain in your knee. Take a few minutes between each exercise to allow your knee to rest.
Adapting Your Movements
Your knee may be unstable or exhibit a limited range of motion because of pain, stiffness or swelling, according to Bartlett. This instability increases your risk of injury. Bartlett suggests adapting the exercises to protect your knee if you feel you cannot perform the exercises as described. For example, stretch your leg only as far as is comfortable for you, or perform fewer repetitions of a given exercise.
Leg Lifts
Holisticonline.com recommends leg lifts for patients with arthritis in their knees. Lie on your back, and bend your knees, keeping your feet flat on the floor. Straighten your right leg as you lay it flat on the floor. Flex the top of your thigh as your straighten your leg, then raise your right leg about 2 feet off the ground. Hold your right leg in the air for 10 seconds. Repeat the exercise with your left leg.
Ankle Crosses
Another exercise Holisticonline.com suggest involves simply crossing your ankles. Sit in a chair, and lift both your legs either straight in front of you or keep them bent, depending on your flexibility. Cross your right ankle over your left ankle. Push down with your right ankle while pushing up with your left ankle. Keep your legs stationary as you hold them in front of you for 10 seconds. Repeat the exercise with your left ankle over your right ankle.
Considerations
Avoid exercises that require rapid movements of your legs or exercises that are percussive, such as jogging or skipping rope. Even walking at a fast pace increases the stress in your joints, according to Bartlett. She further suggests that you may need to select a shoe or orthotic that provides an effective cushion for your foot to prevent excessive stress from affecting your knee.
