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If your knees or feet are swollen and the pain is due to arthritis, you may be tempted to stay in bed all day to give your joints a much-needed rest. But nevertheless, there is an alternative to deal with this condition.

Although it sounds counterintuitive, exercise is really good because it can help in the management of pain and inflammation in the knees and feet in people with arthritis.

Exercises to reduce arthritis pain in knees and feet

The suffering of arthritis in the knees and feet is being a problem with a greater increase in recent years, especially since these are bearing joints that are susceptible to a lot of work and stress. However, it is usually more common in people over the age of 40. People who are overweight are also at higher risk for this painful problem.

 

As long as you are not suffering from severe discomfort, moving and exercising arthritic joints can help you achieve relief from symptoms. So, if your arthritic knees and feet are bothering you, read on. The following are some known exercises that are very effective for arthritis of the knee and foot. The best thing about them is that they can be done at home or in the office.

Squats

You still need a chair for this exercise, although it will only be used for support to avoid injury. Stand behind the chair and grab the top of the backrest. Slowly lower your body into a squat position. You can try to lower your glutes a little more as far as you can hold and lift yourself back up to the original position. You can do about 10 repetitions of squats to work your knees and feet affected by arthritis. You will be able to bend down a little more as the pain and inflammation gradually disappear.

Sit and rest

One of the simplest exercises for arthritis of the knee requires simply sitting in a chair and getting up. This routine helps mobilize your knees while working your upper leg muscles. Use a higher chair for an easier session or use a lower chair for an extra challenge. You should do it slowly and pay special attention to the proposal. If you need support, grab a chair with arms and hold on to help you stand up. Do a daily set consisting of 10 to 12 repetitions.

Up and down

For this particular exercise, you need to be at the foot of the stairs. Start by walking up the stairs with your right foot, followed by your left foot, then take a step down with your left foot, followed by your right foot. Then repeat the same process again but with the other foot first. You can perform this exercise with a small bench or ladder. Reps should be tailored to your scope.

Walk

Walking is a good exercise for reducing arthritis-related pain and inflammation in the knees and feet. Walking is also a low-impact exercise that is good for strengthening the cardiovascular system and reducing weight. Experts recommend walking for at least 30 minutes, no less than 5 times a week.

Stretching

This is a great exercise for arthritis of the knee and foot. To start, you need to sit on the floor with your back against the wall and both legs stretched forward. Slowly bend your right knee until it cannot bend anymore. Remember to keep your heel on the floor while bending your right knee. Hold this position for about 5 seconds and then slowly straighten your leg once more, keeping your heel on the floor. Do the same with the left leg. Each leg should be exercised about 10 times.

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