Knee osteoarthritis is a common degenerative joint condition characterized by the wear and inflammation of joint cartilage, leading to knee pain, stiffness, and restricted mobility. In this article, I will introduce five exercises that can help alleviate knee joint stiffness and pain, thus preventing the worsening of the condition.
Regular Exercise
Exercise can strengthen the muscles around the joints, thus reducing the joint burden. It can also promote the secretion of synovial fluid, which lubricates the joints. Recommended exercises for individuals with knee osteoarthritis include walking, swimming, tai chi, and other low-impact activities. It is crucial to avoid high-impact or potentially injurious movements such as jumping, twisting, and weight training.Knee-Strengthening Exercises
1. Strength-Training for the Quadriceps
Effect: Strengthens the muscles around the knee joint, thereby stabilizing the knee.While seated, extend one leg with toes pointing upward to engage the muscles in the thigh. Hold for 10 seconds before gradually lowering the leg. Repeat this movement 10 to 20 times for each leg. Performing this routine upon waking up can increase flexibility in both legs.
2. Seated Leg Swings on a High Chair
Effect: This exercise utilizes the natural downward force of the lower legs to open up the gap between knee joints, promoting the circulation of flow of energy (qi) and blood within the knee joint and relieving tension in the knees.Sitting on a high chair, lift both legs off the floor, and swing them back and forth for five minutes.
In traditional Chinese medicine (TCM), it is believed that when the flow of qi and blood circulation in the body is obstructed, one may experience pain. Therefore, activating the flow of qi and blood can lead to an improvement in pain symptoms.
3. Lying Leg Stretch
Effect: This leg-stretching method helps unblock the bladder meridian along the back of the legs and lower back.Lie flat on a surface (it can be a bed, a small table, or the combined seats of three chairs), extend both arms straight toward the head, place one foot against a vertical pillar (or a wall corner or the edge of a door), and let the other leg hang down naturally and inward. Stretch one leg for 10 minutes, then switch to the other leg.
Qi circulates along meridians that connect internal organs to the body’s surface. The bladder meridian, for instance, extends from the head, along the back, through the knee joint, and down to the feet. Unblocking the bladder meridian can improve back, waist, and knee pains.
People with knee osteoarthritis often find it challenging to squat due to tension around the knee cap. This stretching technique helps relieve knots in the knee cap area, promoting increased flexibility in knee joint movement.
4. Inclined Board Stretch
Effect: This exercise helps equalize the tension in the muscles and ligaments of both legs, which can benefit individuals with leg length discrepancy.Stand on the stretching board with both feet, keeping the back straight and legs fully extended. Extend both arms upward with the palms facing outward and fingers pointing inward. Start with a moderate board inclination angle, gradually increasing it as both leg muscles loosen for a more effective stretch. Stretch on the board for 10 minutes at a time.
5. Knee Joint Massage
Effect: This massage enhances qi and blood circulation around the knee joint, alleviating chronic inflammatory pain.Gently press and massage around the patella and medial plica of the knee joint using your fingertips. While pressing, you can gently sway your foot for enhanced qi and blood circulation.
Dietary Adjustments
Many foods possess anti-inflammatory and anti-aging properties, offering therapeutic benefits for arthritis.- Fish: Salmon, sardines, herring, tuna, mackerel, and other cold-water fish are rich in omega-3 fatty acids, offering anti-inflammatory effects.
- Nuts: Walnuts, pine nuts, pistachios, and almonds are rich in protein, fiber, and unsaturated fats, making them ideal ingredients for suppressing inflammation.
- Fruits and vegetables: They are rich in antioxidants, which are highly beneficial for neutralizing free radicals in the body, thus providing anti-aging and anti-inflammatory effects. Some recommendations include colorful fruits and vegetables such as blueberries, blackberries, cherries, strawberries, spinach, tomatoes, broccoli, eggplant, and green peppers.
