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Arthritis: Help relieve pain and symptoms of knee arthritis with four exercises

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Arthritis affects over 10 million people in the UK. The most common types are osteoarthritis and rheumatoid arthritis. The condition causes joints to become inflamed, stiff and sore, which can make completing everyday tasks difficult. Arthritis is a long-term condition and there is no direct cure, but symptoms can be improved by exercising the affected joints to increase flexibility and strength. Here are four exercises to help soothe symptoms of arthritis of the knee:

Leg cross

Sit on the edge of a bed or a chair and cross your ankles over each other, keeping the legs straight.

Push your front leg backwards and back leg forwards, against each other until the thigh muscles become tense.

Hold for 10 seconds and relax. Switch legs and repeat, doing four sets per leg.

Step ups

Step onto the bottom step of the staircase with the right foot, holding on to the banister if necessary.

Bring up the left foot, and as you do so step back down with the right foot, before stepping back down with the left foot. Repeat with each leg until you get short of breath.

Knee squats

Holding on to the back of a chair for support, squat down until your kneecap is over your big toe.

Straighten the legs and repeat at least ten times with each leg.

As you improve, try to squat a little further, but don’t bend your knees beyond a right angle.

Straight leg raise

Lie on your back on the ground and bend one leg at the knee, holding the other leg straight.

Lift the straight leg slightly off the ground and hold for five seconds, before lowering. Repeat five times with each leg.

“Exercise is one of the most important treatments for people with arthritis, whatever your age or level of fitness,” said the NHS.

“Your physical activity should include a combination of exercises to strengthen your muscles and exercises to improve your general fitness.”

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