There are 2 most common types of arthritis, namely osteoarthritis (OA) and rheumatoid arthritis (RA). Both can cause pain in the knee joint specialist. You can visit knee specialist los angeles to help relieve your knee pain.
Even though it seems to be the opposite of the perceived complaint, arthritis patients can overcome knee pain by routinely doing the right exercise movements. Pain in the knee often interferes with your daily activities? From now on, try to do simple movements regularly to help alleviate, even train the stiff and swollen knee muscles.
1. Leg raise
This exercise movement can help people with arthritis to relieve pain in the knee, relying on the strength of the thigh. Because the thigh muscles in the front are connected directly to the joints at the knee. How:
Lie on your back on the floor or on the bed, with both hands at your sides and legs straight with your toes facing up.
Lift one leg slowly but keep it straight, while tightening your abdominal muscles.
Hold the leg up for 5 seconds, then slowly lower it
Repeat the same movements on both legs alternately several times.
2. Hamstring stretch
If previously the muscles on the front are working hard, now it’s the opposite. This movement can stretch and strengthen the muscles in the back, which are also connected directly to the knee. How:
Lie on the floor or on the bed, with your legs bent.
Lift one leg slowly in a bent position, then pull towards the chest.
Hold the back of the thigh (not the knee) with both hands to help pull, then hold for 30-60 seconds.
Return the bent knee to go down and straight parallel to the floor as before.
Repeat these movements alternately on both feet.
3. Leg stretch
Not much different from the previous exercise movement, leg stretch can strengthen the thigh muscles in the front which indirectly will overcome knee pain. How:
Sit on the floor in an upright position, legs straight forward, and hands at your sides.
Squeeze one knee slowly until the muscles are stretched enough. Try not to hurt.
Hold the lower thigh, then hold that position for 5 seconds.
Straighten your legs slowly again, hold again for 5 seconds.
Repeat the same movements on each leg at least 10 times.