Our knees take a considerable amount of punishment during our lifetimes. The knee is involved in every step we take and the constant pounding can take its toll. Arthritic knees are not uncommon, In fact, if you have been active over the years in sports or just day to day living, there will be some internal micro damage resulting in arthritis which is commonly called osteoarthritis.
Knee osteoarthritis of course is a major problem in the 21 st century due to the fact that we as individuals are heavier. In turn the heavier you are the more force that is driven through the knee with every step you take. To help keep your knees as mobile and as pain free as possible, there are a number of different exercises you can do to help strengthen the knee. The stronger the muscles are that surround the arthritic knee, the longer you can use them and stay active with less pain. Stronger muscles surrounding the knee act like a buffer preventing the knee joint itself from absorbing more punishment then is required.
The following exercises are considered appropriate to help strengthen your arthritic knees,
1. Stationary biking. Biking is a wonderful exercise that not only promotes blood flow around the knee capsule itself but, promotes more range of motion that will help with overall mobility and stamina. Biking whether it is stationary or mobile, is also a great exercise to keep your quadriceps and hamstrings strong. Biking may be considered the best exercise for your knees that you can do.
2. Water Therapy. Water or pool therapy is good at reducing the impact of our bodyweight while completing exercise. Your bodyweight decreases the deeper you are in water therefore, exercise in a pool is more comfortable for many individuals that have arthritis that has progressed to the point that, walking on land has become so painful that their mobility has declined. In water, you have complete control over the amount of resistance you provide your knees by the speed of movement in which you complete the exercises.
3. Weight Training. There are three main exercises that are effective in strengthening the arthritic knee without driving extreme forces through the knee joint itself. Seated leg extensions whether you do them at home with several pounds or, go to a gym in use more sophisticated equipment, this exercise builds strength in the quadriceps which help absorb the shock of your bodyweight each time you take a step.
Hamstring Curls are another exercise that helps build muscle strength and balance within the knee joint also. Weak hamstrings and strong quadriceps will add additional discomfort to the arthritic knee by having unequal forces working against each other applying more stress in the knee. The quadriceps generally are always stronger than the hamstring group as a whole so, having weaker than normal hamstrings does not help the knee joint.
Calve Raises. This is another exercise that can be done effectively in your home or in the gym. This exercise helps build and strengthen the calf muscles which also play a part in protecting the arthritic knee. This exercise can be done without driving excessive force through the knee causing more pain. Strong calves help absorb impact each time we step as well, therefore stronger calves act like a buffer between the surface and the knee joint from below.
This is a sample of the main exercises that are available to a knee where arthritis has advanced to the point that care has to be taken in prolonging the knee and, reducing pain. Your choice of exercises of course will depend on your age, how far advanced the osteoarthritis is and, your overall medical condition. when it comes to an arthritic knee, exercise is highly recommended by both orthopedic surgeons and physical therapists.
Maintaining an exercise program for your knees will help maintain strength and mobility which arthritis is always trying to take away if allowed to go unchecked.
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