To relieve localized pain that appears as a result of arthritis, it is essential to exercise the areas involved. Although at first it may be somewhat annoying, the condition will improve
Pain in the feet and legs with arthritis is usually common in people over the age of 40. Normally this is due to wear and tear of age but there are other reasons such as sedentary lifestyle and obesity. Therefore, the most advisable thing would be the continuous practice of physical exercise. In this way, blood circulation is stimulated, inflammation decreases and affected areas are strengthened to reduce pain.
Here are 5 simple exercises that you can comfortably practice anywhere. Likewise, do not forget that it is best to always go to a specialist.
5 exercises to combat leg pain with arthritis
1. Squats
The classic squat exercise could be a very well-rounded activity to relax and strengthen your arthritic legs. In this case, we recommend doing them with the help of a chair to avoid possible injuries.
How to do it?
- First, get behind a chair and place your hands on the back of the backrest.
- Next, carefully lower your body into a squat position , making sure that the knees do not go over the feet.
- Finally, try to lower your glutes as much as you can hold r and return to the starting position.
- Start with 10 reps and work your way up to 30.
2. Stretch the hamstrings
The hamstring stretch is a perfect exercise for treating arthritic knees and legs. In this way, it could help stabilize them and works on the muscles that act on this joint.
How to do it?
- First, sit in a comfortable chair, with your back straight, your legs extended forward, and your heels on the floor.
- Next, bend your left knee, rotate your hips outward, and place the sole of your foot against the inside of your right knee.
- Then lean forward and do your best to reach your right foot , keeping your ankle flexed until you feel a little tension in the back of your right thigh.
- Lastly, hold this pose for 10-15 seconds and rest.
- Repeat the same action with the other leg, until you complete 5 with each one.
3. Go up and down stairs
According to Medline Plus Magazine, moving the body up and down stairs decreases stiff knees and relieves pain in arthritic feet and legs. If you do not have stairs at home, you can also use a stool or a box that supports your weight.
How to do it?
- Start the exercise by walking the stairs with your right foot , followed by your left.
- Then step down with your left foot and continue with your right.
- Repeat the same action 20 times, in 3 series.
4. Hip flexor and quadriceps stretch
With this stretch of the hip flexor and quadriceps, you will be working the muscles that cross the hip joint in front and those that run vertically in the front of the muscle. Your regular practice may reduce the stress of arthritis in your knees and hips .
How to do it?
- First, lie on your side on an exercise mat and bend your right knee, striking your glute with your heel.
- Second, pull your ankle forward and extend your hips , moving your knee behind your body.
- You will feel a stretch in the muscles involved and you will have to hold the pose for 10 to 30 seconds.
- Finally, switch sides and repeat the same action.
5. Walk
Something as simple as walking has incredible benefits for joint health and inflammatory problems. Although the ideal is that you use appropriate footwear to avoid possible discomfort. This activity is low impact and serves to reduce measures and take care of the cardiovascular system.
How to do it?
- Walk for 30 minutes at a time, at least 5 days a week.
Do you dare to practice them? As you can see, it is very easy to establish a routine to protect your joints and reduce arthritis pain. Try to do them every day and discover their therapeutic benefits. Likewise, never forget to go to a specialist to clear up your doubts and control the problem.
