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Arthritis is a common condition that affects millions of people around the world, in particular the knees. It can cause pain, swelling, and stiffness that limit a person’s mobility and quality of life. Fortunately, there are exercises specifically designed to fight arthritis and keep the knees strong. Let’s take a look at 10 such exercises:

  1. Heel Slide

Heel SlideThe heel slide exercise involves lying on your back with your legs extended. Slowly bend one knee, sliding your heel towards your buttocks. Hold the position for a few seconds and then return to the starting position. Repeat with the other leg.

  1. Squats

SquatsSquats are a great way to strengthen the muscles surrounding the knee joint. Stand with your feet shoulder-width apart, toes pointed slightly outward. Slowly lower your body as if you were sitting back into a chair, keeping your knees behind your toes. Return to the starting position by pushing through your heels.

  1. Leg Raises

Leg RaisesLie on your back with one leg straight and the other bent. Slowly lift the straight leg off the ground, keeping it straight as you do so. Hold for a few seconds and then lower it back down. Repeat with the other leg.

  1. Step-ups

Step-upsUsing a step or sturdy platform, step one foot onto the elevated surface. Push through your heel to lift your body up onto the step, straightening the knee of the raised leg. Step back down and repeat with the other leg.

  1. Hamstring Curls

Hamstring CurlsStand tall with your feet shoulder-width apart. Slowly bend one knee and pull your heel towards your buttocks, contracting the hamstring muscles. Hold the position for a few seconds and then return to the starting position. Repeat with the other leg.

  1. Calf Raises

Calf RaisesStand near a wall or hold onto a chair for balance. Slowly rise up onto the balls of your feet, lifting your heels as high as possible. Hold for a moment, and then lower your heels back down.

  1. Wall Sit

Wall SitStand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall until your thighs are parallel to the ground. Hold this position for as long as you can, and then slowly slide back up the wall.

  1. Quadriceps Sets

Quadriceps SetsBegin by sitting on the floor with your legs extended straight in front of you. Tighten the muscles on the top of your thigh and push the back of your knee down into the floor. Hold for a few seconds and then release. Repeat.

  1. Standing Hamstring Stretch

Standing Hamstring StretchStand with one foot a few inches in front of the other. Keeping your back straight, slowly lean forward from your hips until you feel a stretch in the back of your thigh. Hold for a few seconds and then return to the starting position. Repeat with the other leg.

  1. Hip Abduction

Hip AbductionLie on your side with your legs extended straight. Lift the top leg upward while keeping it straight and your toes pointed forward. Hold for a few seconds and then lower the leg back down. Repeat on the other side.

These exercises can provide significant relief from arthritis and help in keeping the knees strong. However, it is important to consult with a healthcare professional before starting any exercise regimen, especially if you have existing knee issues or pain. Additionally, listen to your body and stop any exercise that causes excessive pain or discomfort. Remember, slow and steady progress is key to building strength and improving mobility.

By incorporating these exercises into your daily routine, you can take proactive steps towards managing arthritis and keeping your knees healthy and strong. Remember to consult with a healthcare professional to customize an exercise plan that suits your individual needs and abilities.

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