Avoid Osteoarthritis with these simple exercises

By: Manuj Wadhwa

Osteoarthritis is the most common type of arthritis affecting older adults. The knee joint is the most frequently affected. Taking appropriate care and precautions helps to protect your joint cartilage from progressive damage. People tend to stay inactive and hence the muscles become weak. It is essential to do the following home exercises to strengthen the muscles.

  • Isometrics quadriceps: Sit with your legs straight. Keep a rolled towel under your knee and then press against the floor while tightening the thigh muscle. Hold this for count of five, and then fully relax. Repeat this 10 times.
  • Isometrics hamstrings: sit with your knees partially bent. Press the heel down towards the floor and feel the muscle contraction. Hold this for count of five, and then fully relax. Repeat this 10 times.
  • Dynamic quadriceps: sit up on the chair with your back straight and feet touching the floor. Lift one foot up and fully straighten the knee. Hold for a count of five. Repeat this 10 times.
  • Isometric adduction: sit up straight with your knees bent at 90 degree and your feet flat on the ground. Place a pillow in between the knees and press the pillow inwards with both knees. Hold for count of five and relax. Repeat this 10 times.

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