When it comes to anatomy, the human knee was short-changed. With all the work it does – from helping people get out of chairs to retrieving things from low shelves – the knee should have been cushioned with enough protective cartilage to last through old age. Instead, many seniors find themselves hobbling around with painful, arthritic knees that make each step a struggle. After years of daily service, the protective cartilage wears away and the exposed bone grows thicker, rubbing painfully against the joints.
The best way to ease the pain of arthritic knees is to strengthen and stretch the muscles around the knee. Knee stretches and strengthening exercises make walking, getting up from a chair, and bending the knees both easier and more comfortable.
Here are five of the best strength and stretching exercises for seniors with arthritic knees:
Arthritic Knee Exercise #1: Side Stepping: This easy exercise is literally hard to resist. Just place a resistance band around both of your ankles, and step sideways until you feel resistance. Move 10-20 steps in one direction, then reverse. As your muscles strengthen, you’ll notice you can take larger steps.
Arthritic Knee Exercise #2: Knee Strengthener: This is a great exercise to do while loafing on your couch or easy chair. With your knees bent, cross one ankle over the other. Press down with the top leg and up with the bottom leg, maintaining equal pressure. Hold 10-20 seconds.
Arthritic Knee Exercise #3: Quad Strengthener: Remain seated. Extend one leg out, gradually lifting it until you can feel your quad muscles tighten (the quads are the four muscles on the front of your thigh, just above the knee). Hold for 10-20 seconds. Repeat with your other leg. You can also do this exercise in a standing position to improve your balance.
Arthritic Knee Exercise #4: Quad Stretch: Now that you’ve strengthened your quadriceps, it’s time to stretch them. In a standing position, with your left hand holding on to something for support, grab your right foot or ankle with your right hand and gradually bring the heel of your foot toward you until you feel a stretch. Hold for 10-20 seconds. Repeat with your other leg.
Arthritic Knee Exercise #5: Walking: One of the best things you can do for your knees is to move them, even if it feels a little uncomfortable. In a classic Catch 22, lack of use will make the muscles around your knees gradually become weaker, making it even more difficult and painful to move around (hence the old saw – use it or lose it). Try walking with a buddy or listening to your favorite music to distract you. Once you get past the initial discomfort of walking, the activity will become easier and more enjoyable.
Final Tips for Arthritic Knee Exercises: Regardless of which exercises you do, be sure to breathe normally. Contract your abdominal muscles to strengthen your core muscles and avoid straining your back. You can also incorporate more aerobic exercise, such as swimming and recumbent bicycling, into your daily routine. This will help you burn up fat, reducing the pressure on your tender joints.
Sources:
Personal experience
http://arthritis.webmd.com/features/webmd-presents-arthritis-therapy-in-motion-stretching
http://www.arthritis.ca/tips%20for%20living/workplace/exercise/default.asp?=1
http://orthoinfo.aaos.org/topic.cfm?topic=A00228
http://familydoctor.org/online/famdocen/home/healthy/physical/sports/147.html#ArticleParsysMiddleColumn0006
http://www.prevention.com/health/health/health-concerns/exercises-for-knee-pain/article/ff53323b0b803110VgnVCM20000012281eac____/
http://orthopedics.about.com/cs/generalinfo1/a/kneearthritis.htm
