It might surprise you, but exercise is one of the best ways to relieve the pain and stiffness of knee arthritis. Exercise strengthens the muscles around the knees, and it improves your flexibility, range of motion, and balance. Your doctor or a physical therapist can help you determine the best exercises for you.
Move more to feel better! https://d33ljpvc0tflz5.cloudfront.net/dims3/MMH/crop/5105x3415%2B0%2B0/resize/580x388/quality/75/?url=https%3A%2F%2Fd26ua9paks4zq.cloudfront.net%2Fc7%2Fea%2F1c011d9e4fa4948255f5f8aefbca%2Fimage-gettyimages-184312808.jpg
Aerobic activity, such as walking, swimming, and bicycling, is a key part of any well-rounded exercise program. But it's also important to build your muscle strength and to stay flexible with stretching exercises, tai chi, or yoga. The following muscle-strengthening and stretching exercises, from the Arthritis Foundation and the National Institute on Aging, are a great place to start.
Stretch and Strengthen https://d33ljpvc0tflz5.cloudfront.net/dims3/MMH/thumbnail/580x388/quality/75/?url=https%3A%2F%2Fd26ua9paks4zq.cloudfront.net%2F76%2Fda%2Fe69a4919420490854ef547c7a349%2F8-smart-2.jpg
Sit on the floor with your legs stretched out in front of you. Bend one knee, placing the bottom of the foot against the inside of the other leg. Let the bent knee drop toward the floor. Bend forward from the hips and reach toward the ankle of your outstretched leg. Go only as far as is comfortable. Keep your chest straight; don't round your upper back or neck. Hold the stretch and relax into it. Then stretch the other leg.
While standing, place your right hand on the wall or the back of a chair for support. Bend your left leg behind you, and grab it just above the ankle with your left hand. Pull the ankle backward toward your buttocks. Tighten your tummy and tuck your buttocks in. Hold the stretch for a moment, then release and stretch the other leg.
Stand with your feet a few inches apart and knees slightly bent. Bend forward from the waist and reach for your toes. Go only as far as is comfortable. Let your arms hang loosely. Hold the stretch for five slow breaths, then slowly come back up. Try to feel yourself unrolling one vertebra at a time until you're standing straight again.
Exercise #3: Forward Bend https://d33ljpvc0tflz5.cloudfront.net/dims3/MMH/thumbnail/580x388/quality/75/?url=https%3A%2F%2Fd26ua9paks4zq.cloudfront.net%2F1f%2F0a%2F960cb57a49b5bf1854116227a4b3%2F8-smart-5.jpg
Stand with your feet facing forward, about shoulder-width apart. Raise your arms over your head. Squat as if you were going to sit down. At the same time, move your arms halfway down. Make sure your feet are facing forward, knees over ankles. Hold the position for several seconds. This exercise can also be done with your arms by your sides.