Osteoarthritis is a type of arthritis where occurs when flexible tissues at the end of bones wear down. Although osteoarthritis can damage any joint, it usually targets the tissues in your hand, knees, spine, and hips.
Almost one million people are affected worldwide with osteoarthritis (1). The general treatment includes maintaining a healthy weight, general exercises, and medication.
Here are five exercises that you can perform to get rid of inflammation and pain from osteoarthritis.
1. Straight Leg Raises
Lie on your back with your upper body supported with your elbows. Bend your left knee with your foot on the floor. Raise your right leg slowly, with your straight. Hold this position for 5 seconds and then slowly come back to the initial position. Repeat with the other leg.
2. Calf Stretch
You will need a chair for support. Stand straight and hold the chair. Bend your right leg and stretch the left leg with your left calf stretched to the farthest. You must feel the tension in your calf. Hold the position for 30 seconds and then repeat with another side.
3. Heel Raise\
A simple exercise but quite effective for osteoarthritis. Take the support of a chair and keep your back straight. Slowly raise the heel with your foot on the floor. You will find a slight tension in your lower calf and foot. Hold the position for 20 seconds and return to the initial position.
4. Side leg raise
With the chair as support, stand with your spine straight. Now slightly raise your right leg to the right (keeping your knee straight). Keep your left leg straight and hold the position for 20 seconds. Now interchange the sides and repeat with the left leg.
You will require a stepping block. You can also use stairs. Keep your left foot on the step and then your right leg. Slowly put your left leg back and then your right leg. Don’t hasten the process. Repeat the exercise.
These are few exercises that could help you to treat osteoarthritis. However, it is consulted to talk to your doctor or physiotherapist before including any changes in your plan. Also, if the inflammation and pain persist, seek medical attention.
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