4 important stretches to keep on the arthritis at bay!
Knee pain from arthritis doesn't mean you should stop moving your knee. In fact, for most people it's important to keep using the affected joint to reduce pain, increase flexibility and range of motion, and help maintain function.
Doing the following knee stretches once or twice a day can maintain knee flexible and preserve cartilage health. Stretch 1: Standing quadricep stretch Stand next to a wall with your left hand on it for balance and bend your right knee to bring your foot up.
Reach behind you with your right hand and grab your ankle. Then slowly pull your ankle up and back, away from your buttock. Hold the stretch for 20 seconds twice on each side.
Stretch 2: Hip flexor stretch Kneel with your left knee and your right foot on the floor. Your left shin should be flat on the floor and positioned further back than your shoulders, and your right knee should be bent at a 90 degree angle. Rest your hands on your right knee and lean forward over your right knee, keeping your back straight. Don't lean further than the end of your toes. Hold the stretch for 20 seconds three times on each side.
Stretch 3: Forward fold Start by standing with your feet shoulder-width apart and slowly bend forward from the waist. Keep your legs as straight as possible and don't bounce. Don't worry if you can't reach the floor; you can even reach for a chair cushion to start if that's what your flexibility allows. Hold the stretch for 20 to 30 seconds three times.
Stretch 4: Calf stretch Stand facing the wall about two paces away and place both hands on the wall. Step forward with your right foot but keep your left leg straight and extended back, with your heel on the ground. Lean forward until you can feel the pull on the back of your left calf. Hold for 10 to 20 seconds three times for each leg. To stretch the other main muscle in your calf, do the same stretch but bend your left knee slightly.
Find out more on how you can help arthritis pain.