Osteoarthritis is a painful condition to live with, and it can greatly limit your mobility. However, the right exercise program can help you manage your symptoms and keep your muscles strong and flexible. If you have osteoarthritis of the knee, you will need to do hamstring exercises, but since each person is different, talk with your doctor before starting a new exercise program.
Hamstring Curl
Osteoarthritis of the knee is diagnosed when there is wearing away of the cartilage that protects the knee joint. This causes bone to rub on bone, which can create pain, joint deformity, swelling and limited range of motion. While there is no cure of osteoarthritis, an exercise program can help keep you mobile and decrease your pain, says the American Academy of Orthopaedic Surgeons. To strengthen the hamstring muscle, stand up straight and hold a chair or counter for support. Bend your right knee and curl your right heel up toward your buttocks as high as possible without pain. Then lower slowly down. Repeat eight to 12 times on the right, then repeat on the left. To make the exercise more challenging, wear ankle weights.
Squats
Squats will also strengthen your hamstring muscles, and they also target the buttocks and quadriceps in the front upper part of your leg. If you have arthritis, strong leg muscles will help absorb shock, support your joints, protect you from injury and allow you to climb stairs, get out of a chair and walk safely, according to the Arthritis Foundation. To do a squat, stand up straight and place your hands on a chair or counter for support if needed. Place your feet hip-width apart or wider -- the wider your feet, the less pressure there is on the knees. Bend your knees, stick your hips back and let your chest come forward as if you were about to sit in a chair. Press into your heels and come up slowly. Repeat eight to 12 times, only going as low as you can without pain.
Seated Hamstring Stretch
It is just as important to stretch your hamstring muscles as it is to strengthen them. While the pain of arthritis may make you not want to exercise, the right type and intensity of exercise can ease your symptoms. In fact, not exercising can make your joints even more painful and stiff as the muscles around your joint become weak and place more stress on the joint, reports MayoClinic.com. To stretch your hamstrings, sit up straight at the edge of a chair. Extend your right leg so that your knee is straight but not locked, and leave your right heel on the floor. Flex your right foot and lean forward from the hips until you feel a gentle pull in the back of the right leg. Hold for 30 to 45 seconds, and on each exhale try to relax into the stretch. Release slowly, and repeat on the other side.
Standing Hamstring Stretch
While you need strong muscles to carry out daily activities, you also need flexible muscles so that you have the range of motion required to do everyday tasks, notes the American College of Sports Medicine. To stretch the hamstrings and calf muscles, stand facing a wall and place your palms about shoulder height and shoulder-width apart. Step your right foot forward, bend your right knee and lunge forward until you feel a gentle pull in the left or back leg. Keep your left heel on the floor. Hold for 30 to 45 seconds, and on each exhale relax into the stretch. Release slowly, and repeat on the other side.
References
- American Academy of Orthopaedic Surgeons: Frequently Asked Questions About Osteoarthritis of the Knee
- Arthritis Foundation: Choosing the Right Exercise
- MayoClinic.com: Exercise Helps Ease Arthritis Pain and Stiffness
- American College of Sports Medicine; Never Too Late to Start When it Comes to Exercise; Martha Pyron, M.D.
