Athritic Knee Exercises Explained

Arthritis in knee joints is a common painful problem for people over 60 years of age. It normally occurs as a result of the cartilage at the end of the bones wearing out over the years. Just like a car engine which has different parts that wear out because of use, the body also has parts that wear out. For the joints of knee, the cartilage is located on the ends of the femur and the tibia which makes up the joint. If someone played sport during their early ages and developed a knee injury, the chance of developing problems in later years is significantly increased.

Now the best form of treatment or management of knee arthritis is exercise. When pain develops greatly around the knee, the muscles often waste away because of the pain and because the person does not use the knee as much. The important leg muscles to work on developing are the quadriceps muscle and the hamstrings. The quadriceps muscles or quads muscle is found at the front of the knee or thigh and is responsible for straightening the knee. It is an essential muscle when walking and going up and down stairs. The hamstrings muscles are found at the back of the thigh. The hamstring muscles are actually composed of 3 muscles. This group of muscle is responsible for bending the knee and extending the hip. Just like the importance of quads muscle, the hamstrings are also important when walking and climbing stairs.

Walking is a good and simple form of leg exercise for people who suffer from knee pain. In fact one must remember that this walking exercise is load bearing and if the knee arthritis is painful, this may increase the pain. Instead of regular walking, a person with knee arthritis may like to try walking in the water at their local swimming pool. With water up to the region of waist, half their body weight is gone. This means there is less pressure put through the knee which means less pain. If walking and exercise in water feels good to do, it is important to make it part of a normal routine and go to the pool 2 to 3 times a week.

When people run or walk there is lot of pressure on their knees. The knees are a bit delicate so any type of injury to it can be quite serious. Many athletes have had to end their career due to injury to their knee. So the common question arises, how to avoid injury. The answer is that people cannot avoid it completely. The solution is in strengthening the knees. And people can do that by going on learning the proper methods. There are special kinds of physical exercises developed to strengthen the knees. There are some types of exercises like, people need to stand with their feet close, and then need to bend their legs and squat down slightly slowly. Next they should keep their hands on their knees so in that way their palms cover their kneecaps; now slowly and gently should begin moving their knees in small, clockwise circles. People have to move their hip more in this exercise and they should do the exercise 10-15 circles and then repeat in the other direction.