Can I still exercise if I have knee arthritis?

Nowadays, people pay more and more attention to health preservation. Not only do they pay great attention to their diet, but they also insist on doing some exercises to strengthen their bodies. However, there is a group of people who have problems with their joints. They often experience knee pain when going up and down stairs or walking for a long time, so they often dare not exercise casually. So, can patients with knee arthritis still perform appropriate exercise?

Although patients with knee pain will experience some pain when exercising, it will not worsen the condition. Once the body adapts to the exercise, the pain and stiffness will be alleviated. Generally speaking, it is best to choose gentle exercises with low impact, such as walking, practicing Tai Chi, and moving the lower limbs in place. If you can choose the following exercise methods regularly, they can have a significant effect in reducing knee pain and relieving joint stiffness.

Kneeling upright: After getting up in the morning or before going to bed at night, kneel on the bed with your knees and practice kneeling. When kneeling, keep your back upright and sit your hips back as far as possible, trying to touch the back of your feet.

Squat and stretch your legs: Squat with your hands on the edge of the bed, and then do straight leg stretching exercises, that is, let the affected lower limb take a half step forward, straighten it or extend the lower limb, place it at a certain height, and gently stretch your legs, trying to touch the toes with your hands.

High horse stance: bend both knees slightly (10 to 30 degrees) to the point where there is no pain in the knee joints. Squat still with your hands raised and your eyes looking forward. Start by holding this position for a few minutes and then gradually increase the time. Generally, it only takes about 10 minutes each time, and you can do it once in the morning and once in the evening.

Supine leg lift: Lie on your back on the bed, lift the affected leg up to about 15 degrees. When you first do it, you can hold it for 1 to 3 minutes. After practicing for a period of time, try to keep your leg lifted in the air for 10 to 15 minutes. During subsequent exercises, you can also use your feet to pick up a pillow to increase strength, 2 to 3 times a day. This method is mainly to strengthen the leg muscles.

If you have arthritis in your knees, you will feel pain when you move for a long time, so you should pay attention to rest more to relieve the burden on your knee joints. However, you cannot stay still forever. If you do not exercise, it will cause atrophy of the knee joint. Therefore, you can do appropriate exercises as described above, which will be beneficial to your condition.