One part of most arthritis treatment programs is gentle stretching. This stretching helps warm up and strengthen muscles around the affected area. For the knees, there are four target muscle groups; hamstrings, quadriceps, hip flexors, and calf muscles. Each area has a variety of potential stretches. Below we’ll give an example for the first two that are generally appropriate for arthritis patients.
The hamstrings are the muscles in the back of the thigh. The forward fold stretch is good for this group. For this move, stand with legs shoulder length apart and slowly start to fold forward. Bend from the hips and keep the legs and lower back as straight as possible. Keep the movement smooth and controlled; don’t bounce. Maintaining proper form is what’s important for this stretch rather than touching the floor.
The quadriceps are the muscles in the front of the thigh. A simple stretch for this one starts out with placing a hand on a chair or wall for balance. After that, bend the right knee and bring the right foot back. Reach back with the right hand and grab the ankle. Pull the ankle up and back, away from the buttocks. Then switch to the left side and repeat.
These stretches are just some examples. Each of these are also modifiable according to specific needs. If someone is struggling with arthritis pain, physical therapy can help.
Learn More:
Get in the Habit of Stretching. Available from: https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/get-in-the-habit-of-stretching
Exercise Helps Ease Arthritis Pain and Stiffness. Available from: https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971#
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