Exercise builds muscle and tendon strength which helps reduce stress on your joints. Osteoarthritis occurs when your joints are bearing the load of most of your activities, usually due to poor muscular support.
This set of exercises are for suitable people with severe knee pains and cannot physically exert too much. These exercises are easy to perform with minimal stress to your knees.
1. Sitting leg raises
While seated comfortably on a chair, keep your back straight, foot and knees together, hands on thighs. Slowly raise one foot as shown, and then lower it back to the starting position, all in a count of 5 seconds. Repeat this for 20-30 times on each leg every day.
2. Calf raises
Stand facing a wall or some stable support rail with your feet flat. Get into a tip toe position and hold it for 3-5 seconds before coming back down. Repeat this 20-30 times.
3. Toe-touch stretch
Sit on a comfortable surface, such as a yoga mat, with your legs straight. Bend your body to try to touch your toes. It is absolutely fine if you cannot reach your toes. You may feel a stretch on your knees, which is good. Be gentle and do not over-exert on this exercise. Consistently doing this exercise over months will allow you to eventually reach your toes.
4. Knee raises
In a standing position, hold a stable support with either of your hands, and raise one knee as close to your chest as you can. Do not over-stretch such that you feel pain. Stop where the pain starts. By doing this over time, you’ll notice more flexibility in your range of movement.
5. Light strolls outside
You can’t beat nature, so join it! Go outside for a stroll, and get some sunshine on your body. Wear loose clothing; shorts that expose your knees, if possible. It is undeniable that sunlight naturally stimulates the production of Vitamin D. Infrared is also found in sunlight, and that warmth is proven to provide healing benefits, as has been shown through dozens of studies.
