Arthritis is a Greek word, where “artho” means joints and “itis” means inflammation. It is a form of disorder that involves swelling of several joints. Generally there is a belief that treatment of arthritis usually includes medicines, but there are several arthritis exercises, which can be very helpful to relieve pain, tiredness, and can preserve the joint structure and its functions. The problems that are associated with arthritis are pain, stiffness, and inflammation which can severely restrict the range of motion of the joints. If our knee gets affected, it makes us confined in a corner of a room, without having touch to the outer world. So exercise of joints especially knee, where most pressure falls, is very important for arthritis treatment , as it can improve its mobility, physical condition, muscle strength, and to maintain a healthy weight.
Importance of Exercise
Exercise is a natural way of keeping the body and mind fit. It helps a patient in many ways like, it decreases the extra calories consumed by them, increases blood circulation, strengthens the muscles and joints, increases our immune system, and maintain the weight of the body.
Different Exercises for Arthritis
There are basically three types of exercises, that doctors suggest suitable for the treatment of arthritis. They are range of motion exercises, aerobics, and strengthening exercises. These exercises help an arthritis patient to increase the flexibility of the body, to increase the muscle strength, and relieve stiffness of joints.
Exercise of Knee especially for Arthritis
There are several exercises for knee that can be done in different positions, while standing, sitting, and in sleeping position. Before getting started, have a warm up first.
In standing position
- First walk for 5-10 minutes, and then position yourself in a standing position with your feet together. Start with your heels on the ground, and then finish with your heels off the ground.
- Keep one leg on the ground and the other on a raised platform like table or a chair with leg straight. Bend forward till you can.
- Stand straight and raise one foot from the ground. Bend the knees and then lower it. Repeat the same procedure with the other foot and slowly try to bend your leg as much as possible.
In sitting position
- Sit straight on a chair, making a 90 degree angle, with both feet resting on the floor. Try to raise one knee from the floor, then the other. Then try to raise both the legs similarly.
- While sitting on a chair, bend the knees and move one foot backwards, so that it reaches beneath the chair. The toe must touch the floor and hold it for few seconds, then return to the original position.
- Sit straight and place the good ankle over the affected ankle and then gently push the ankle back, bending the knees. Hold it for few seconds and then get it relaxed.
In sleeping position
- First lie down straight, where back side facing the ground. Then try to tighten the muscles on the top of the thigh, as tightly as one can and hold it for few seconds. Then raise one entire leg, holding the knee as tight as possible.
- Lay, while back side facing the floor. Raise one heel up while bringing the knee towards the chest. Then again slide the heel to the original position.
These are some basic exercises that a patient of arthritis can perform. There are some other exercises, but must be done under supervision of a therapist. With these regular exercises one may feel the positive effects of the body.