As you age, your cartilage, or connective tissue, is at risk. Osteoarthritis is a common disease that affects joints and cartilage, including knee cartilage. A study reported in the November 2005 issue of "Arthritis and Rheumatism" revealed evidence of the therapeutic value of exercise to cartilage. Prior to that study, many doctors believed that exercise would only add to the wear and tear on joints and cartilage.
Heel Slide
The heel slide exercise will help you increase your range of motion and reduce pain in the knee. Lie on the floor and bend one knee. The sole of your foot should be resting on the floor near your other knee. Slide your heel up toward your buttocks. Go slowly and stop when you fee pain or discomfort. Return the foot to the starting position. Do this exercise 10 times, take a 30-second break, and repeat the set. Then do the same exercise with the opposite leg.
Calf Stretching
Stand about 2 feet away from a wall. Place one foot about 18 inches behind the other. Bend your front knee and keep your back knee as straight as possible. You will feel a stretch in your front calf and a pulling sensation in your back knee. Hold the position for 30 seconds. Take a 30-second break and repeat the stretch. Then switch the positions of your feet and do the exercise again with the other leg. Place your hands on the wall to help keep yourself upright if you feel you are losing your balance.
Walking in a Pool
Walking in a swimming pool can provide relief for your knee cartilage. The water in the pool will provide resistance for the knee and allow the cartilage to gain more elasticity, which will help allow you to regain more range of motion and participate more fully in other activities you want to do. Stand in water that is about waist deep and walk for about five minutes to start. Ultimately, try to work your way up to walking for 15 minutes.
Knee Stretches
Stretching and exercising the muscles around the knee will help give it more flexibility. Lie on your back on the floor. Bend your knees so that your feet are flat on the ground. Grasp one leg behind your knee and stretch it up towards your chest. Hold the stretch for a count of two. Return to the starting position. Do this 10 times, take a 30-second break and repeat the stretch. Then do the same exercise with your opposite leg.
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