If you are living with rheumatoid arthritis, you know that exercise can be extremely helpful in managing your symptoms. However, not all exercises are created equal.
In this blog post, we will discuss the 10 best exercises for rheumatoid arthritis. These exercises are effective in reducing pain and inflammation and improving joint function.
Exercises for Rheumatoid Arthritis in Knees – For people with rheumatoid arthritis
1. Quadriceps strengthening exercises.
The quadriceps muscles are located in the front of the thigh. Strengthening these muscles can help to take pressure off of the knee joint and reduce pain.
2. Hamstring stretches.
Stretching the hamstrings (the muscles in the back of the thigh) can help to improve the range of motion in the knee joint and reduce pain.
3. Ankle pumps.
This simple exercise involves repeatedly flexing and extending the ankle. It helps to improve circulation and increase the range of motion in the joints.
4. Heel raises.
Heel raises help to strengthen the calves and improve balance. They also stretch the Achilles tendon, which can help reduce inflammation.
5. Straight leg raises.
This exercise helps to strengthen the muscles around the knee joint and improve the range of motion.
Step-ups are a great way to Strengthen the legs and improve balance. They can also be modified to make them easier or more challenging, depending on your fitness level.
7. Wall sits.
This exercise helps to strengthen the quads and glutes and can be done with or without weights.
8. Tai chi.
Tai chi is a form of Chinese martial arts that involves slow, fluid movements. It is beneficial in reducing pain and improving joint function in people with rheumatoid arthritis.
Yoga can help to improve flexibility, strength, and balance. It is also helpful in reducing stress, which can trigger flares in people with rheumatoid arthritis.
10. Aquatic exercises.
Exercising in water is a great way to reduce the impact on the joints and helps to improve the range of motion. It is also very beneficial in reducing pain and inflammation.
If you are living with rheumatoid arthritis, these exercises can help you to manage your symptoms and improve your quality of life. Talk to your doctor or physical therapist about which exercises would be best for you. And remember, start slow and gradually increase the intensity and duration of your exercises as your pain and inflammation allow.
Best Exercises for Rheumatoid Arthritis – Physical therapist
Range of motion
Several exercises can help to ease the symptoms of rheumatoid arthritis in the knees. These exercises can help to improve range of motion, flexibility, and strength.
Exercise number one is to sit in a chair with your feet flat against the floor. If you then slowly lift your heels until you’re only standing on your toes, try holding that position for a few seconds before lowering your heels back down to the ground again. Once you get used to it, aim to repeat this process ten times in total.
Another helpful exercise is called the “knee flexion stretch.” To do this, stand up straight and hold onto support (like a countertop or chair). Place your affected leg behind you and bend your knee, keeping your other leg straight. You should feel a stretch in the front of your thigh. Hold this position for 30 seconds and then switch legs.
These exercises can help to ease the symptoms of rheumatoid arthritis, but it is important to talk to your doctor before starting any new exercise routine. They can help you create a plan that is safe and effective for you.