Arthritis is an all-encompassing term that refers to a variety of medical conditions that affect your joints, causing localized inflammation, pain and stiffness. Exercise is a key component of a treatment plan for any type of arthritis that affects your leg joints. Along with regular aerobic exercise -- including activities such as biking, swimming and walking -- perform both stretching and strengthening exercises that target the involved joints to help alleviate your symptoms. Consult your doctor, however. before you start an exercise program.
Hamstring Stretch
Performing the hamstring stretch may help treat arthritis in your knees because the hamstring muscles act on and help stabilize your knee joints. Sit upright with your legs extended forward and heels on the floor. Flex your left knee, outwardly rotate your hip and place the bottom of your foot against the inside of your right knee. Bend forward and reach toward your right foot, keeping your ankle flexed, until you feel light tension through the back of your right thigh, then hold for at least 10 seconds. Repeat the exercise with your left leg straight and right leg bent.
Hip Flexor/Quad Stretch
The hip flexor/quad stretch targets the muscles that cross the front of your hip joints and the quadriceps, or quads, which run up and down the front of your thighs. The exercise may help relieve the symptoms associated with hip and/or knee arthritis. Lie on your left side on a flat surface and flex your right knee, kicking your heel toward your buttocks. Pull on the front of your ankle and extend your hip, moving your knee behind your body, until you feel a gentle stretch through the involved muscles. Hold for 10 to 30 seconds, then switch sides.
Squat/Heel Raise Exercise
Perform the squat/heel raise exercise regularly if you suffer from arthritis in the ankles, hips or knees. Stand upright with your feet at least shoulder-width apart and your toes directed forward. Squat, keeping your spine straight, until your thighs are parallel to the floor, or as far as possible without causing pain, then stand up and immediately extend your ankles to lift your heels as high as possible, coming onto your tiptoes. Lower to the starting position slowly and repeat. Hold a barbell across your shoulders and upper back or dumbbells at your sides to increase the resistance, if desired.
Water Walking
Walking in a pool is an appropriate exercise if you suffer from arthritis in your legs because the water provides low impact resistance as you repeatedly extend and flex your ankle, hip and knee joints to perform the walking motion. The water may also have a soothing effect by reducing the stress on your painful joints. Start by walking slowly through shallow water. Gradually increase your speed and/or walk through deeper water to increase the resistance, if desired. Walk backward, forward and sideways to work your joints through various ranges of motion.
References
- Arthritis Foundation: What is Arthritis?
- Arthritis Foundation: Introduction to Exercise
- "Arthritis Today": Seated Hamstring Stretch
- "Full-Body Flexibility"; Jay Blahnik; 2004
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
