5 Exercises To Counter Osteoarthritis !!

Getting weak on your knees may appear romantic but when it comes to real life, this may prove to be quite a nightmare!

Research says that exercise is the most effective non-drug treatment for reducing pain and improving movement in Osteoarthritis. However, it is not as simple as hopping on the treadmill or going for a run. A young and active person may be able to exercise without worry, but people suffering from Osteoarthritis have physical limitations to be wary of.

Which exercise can you do to receive the maximum benefit without any increase in pain or the risk of injury?

Can exercise be beneficial in Osteoarthritis?

A recent study found that a group of women aged 75 to 80 showed a 47% to 57% reduction in Osteoarthritis pain with simple strength and balance training. Although you can’t do anything about the genes you inherit, you can certainly maintain a healthy body weight by avoiding unnecessary stress on your joints.  

Exercises for Osteoarthritis:

1. Arm circles: This simple exercise of circling your arms can be very effective at tightening your arms and building shoulder strength. Stretch your arms out to your sides, keeping them straight. Then, make tiny circles as quickly and as long as you can.
2. Abdominal crunches: Having strong core muscles is great for slowing down Osteoarthritis. The classic abdominal crunch if done correctly can be an excellent abs strengthener. Lie down with your hand behind your head or folded on your chest, and press your spine flat into the floor. Raise your head up a little above the ground and exhale as you come up. Hold the crunch at the top for about 2 seconds, and then lower down slowly.
3. Half squat: These are great exercises for the hip area especially if you are suffering from Osteoarthritis. Stand straight, holding the back of a chair. Slowly bend knees to lower the body a few inches. Keep your feet flat and don’t let knees go past toes. Hold for 6 seconds. Repeat for 8-10 times.
4. Standing Back Leg Slide: Strengthen your legs and joints by following this exercise properly. Stand straight, holding the back of a chair. Slide one foot backward, keeping toes on floor. Slide foot to original position and repeat with the other leg.
5. Knee Strengthener: Sit in a sturdy chair. Plant one foot firmly on the floor. Straighten the other leg forward and hold for 6 seconds and relax. Repeat this with each leg for 10-15 times.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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