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Generally, when pain strikes, we hit the bed and skip doing anything. Well, in case of arthritis pain, its something one must avoid and instead should get moving.

Arthritis and pain go hand in hand. Once diagnosed, there is hardly any respite. With approximately 277 million people living with Knee Osteoarthritis (OA) worldwide, it is today the most common form of arthritis where the cartilage, a cushion-like flexible connective tissue that absorbs pressure and stress in the knee joint, slowly wears away resulting in the rubbing of bones against each other and causing pain, stiffness, swelling, decreased ability to move and, sometimes, the formation of bone spurs too.

Osteoarthritis sees no age. It can occur to anyone anytime due to heavyweight, heredity, repetitive knee injuries, illnesses like rheumatoid arthritis, certain metabolic disorders etc. Though various osteoarthritis treatment options are available, taking a natural approach to pain relief is in trend nowadays and exercising is one such important measure which is vital for body strength and flexibility.

When down with knee pain, exercising would be the last thing on the list to consider. But sparing fifteen minutes a day might make a considerable difference to the pain and fatigue associated with it. Let’s have a look at some of the best and gentle knee pain relief exercises that will not only relieve pain but also strengthen the hamstrings, quadriceps and glutes muscles attached to knee joints.

  • Lie straight on your back with arms resting on side and toes up.
  • Tighten the leg muscles, keeping them straight
  • Slowly raise the leg several inches above the floor
  • Push your lower back down by tightening the stomach muscles
  • Hold up to the count of five, then slowly bring back the legs down
  • Repeat the same with the other leg

This exercise strengthens the quadriceps, a group of muscles on the front of your thighs that are powerful extensors of the knee joint.

2) Hamstring stretch
  • Lie on the floor/bed as per your comfort with both legs bent
  • Slowly lift the bent leg and bring the knee towards the chest
  • Lock your hands behind the thigh, not the knee, and straighten your leg to the upward direction
  • Pull the straightened leg further towards the head till you feel the stretch
  • Hold for 30-60 seconds, then slowly lower the leg back to the floor
  • Repeat the same with the other leg

It will strengthen the hamstrings, a group of muscles at the rear of the thigh which flexes the knee.

3) One-leg dips
  • Hold onto a wall for balance and stand straight
  • Lift one leg 12 inches above the floor and hold it in the front
  • Bend the other leg on the floor from knees and keeping your back straight lower your body as if you are going to sit on a chair. Don’t bend or cross the other straightened leg.
  • Hold it for five seconds and slowly come back to the standing position
  • Switch the leg and repeat the same.

This will strengthen both the front and rear muscles of your thighs and also your buttocks.


These low-impact and 15-minutes exercises are safe for senior citizens and can be performed by anyone for improving their knee strength and flexibility. Other natural cures for arthritis that can be considered are walking, swimming, meditation, yoga, anti-inflammatory foods, hot and cold therapies, home treatments using Physiotherapy Equipment etc. Combination of any of these home remedies for arthritis with exercise, if done right can help lessen or even relieve knee pain forever.