What is Arthritis?

Arthritis is a disease, causing painful inflammation of the joints. It causes a lot of main if not cured at initial stage. There are different types of arthritis, with different cause and treatment. This problem must be cured at initial stages.

Symptoms of arthritis usually develop over time, but they also appear suddenly, it can develop in teens and younger but mostly seen over the age of 60-65. The arthritis problem is most commonly found in women and overweight people.


There are two common types of arthritis:

  1. Osteoarthritis
  2. Rheumatoid arthritis

Arthritis Symptoms


The joint pain and swelling in the joints is the most common symptom of arthritis. You will experience the pain in the movement of the body part where the arthritis problem you have and also reduce the range of motion. There is swelling over the joint. Sometimes redness can also be seen at the joints.

These are the most common symptoms of the arthritis:

  1. Joint Pain: There is pain in the joint when you move them. It can restrict your movement of joints, which can affect you regular working.
  2. Swelling: It is not necessary that swelling on the joint is only because of arthritis. Swelling can also be because of any other reason. So, don’t afraid of this and consult your doctor. He can conform about real problem.
  3. Stiffness in joints: If you feel stiffness in joint and pain, it can be due to arthritis.
  4. Reduce motion: Movement of joint can be reduced and you may also feel difficulty in movement.
  5. Redness on Joint: Their can be redness on the joint with severe pain.
  6. Warm joint: You can also feel heat or warmth at the joint.

Arthritis in Knee

Rheumatoid arthritis

Arthritis can affect any joint in the body but is commonly found in the knees. Because of knee arthritis the movement of the whole body reduces and experience the pain in the movement of joint.

Causes of the knee Arthritis

  1. Age: This problem is mostly found in people with 50+ age.
  2. Weight: Overweight people are more prone to this problem. Their weight becomes problem for them. This problem is found mainly in overweight people.
  3. Repetitive stress: This problem can develop due to stress also. Stress is not directly related to Arthritis but it can indirectly result in this problem.
  4. Improper diet: Lack of balanced diet can result in development of this problem.

Knee Exercises for Arthritis

There are different types of exercises to solve problem of arthritis. Doctors also prefer the patients to do some home exercises to cure arthritis problems they have. There are many types of exercises to overcome knee arthritis. Now we will discuss the exercises and benefits of these exercises.

knee exercises for arthritis

  1. Wall half squats:
  2. Procedure:
    1. Step 1
    2. Open your legs slightly wider than shoulder width and stand with your back against the wall.
    3. Step 2
    4. Bend your knees, slide your back down the wall until your knees are at 90 degree angles.
    5. Step 3
    6. Come up in your starting position.
    7. Step 4
    8. Do all these steps repeatedly 10-12 times.
    Benefits of half squats:
    1. The wall half squats increase the strength of the upper legs
    2. Wall half squats reduce the risk of putting unnecessary pressure on the knee.
    3. Increase your endurance.

  3. Wide single leg squats
  4. Procedure:
    1. Step 1
    2. Stand on one leg with your foot pointing straight ahead and the knee of the other leg slightly bent.
    3. Step 2
    4. Raise the non-supporting foot slightly up from the floor.
    5. Step 3
    6. keeping the knee of the supporting leg at the 90 degree angle.
    7. Step 4
    8. Repeat for 10 squats on each leg.
    Benefits of Wide single leg squats:
    1. Increase the stability.
    2. Increase the lower body strength.
    3. Increase small muscle to balance body.

  5. Cross leg side tilts:
  6. Procedure:
    1. Step 1
    2. Stand in the straight position and put your hands on the waist.
    3. Step 2
    4. Keep your left foot in the right position and move the upper body in the left direction.
    5. Step 3
    6. Do same with the both feet. The feet and the upper body position should be opposite.
    Benefits of cross leg side tilts:
    1. Better range of motion.
    2. Body stabilization.
    3. Improve endurance.

  7. Leg raises
  8. Procedure:
    1. Step 1
    2. Sit on chair and move slight up your legs straight together.
    3. Step 2
    4. Slowly lower your legs down till they are above from the floor.
    5. Step 3
    6. Raise your legs up and repeat.
    Benefits of leg raises:
    1. Increase body stability.
    2. Improve posture.
    3. Increase the strength.

  9. Raised leg swing
  10. Procedure:
    1. Step 1
    2. Sit on chair and pick your legs straight together and don't pick your legs higher than your waist.
    3. Step 2
    4. With the help of your core move your legs for some time and take your legs down with a controlled movement until they are back to floor.
    5. Step 3
    6. Raise your legs up and repeat.
    Benefits of raised leg swing:
    1. Improve upper leg.
    2. Improve the leg posture.
    3. Improve movement.

  11. Hamstring Stretch
  12. Procedure:
    1. Step 1
    2. Sit at the edge of a chair, straighten one leg in front of the body with the heel on the floor.
    3. Step 2
    4. Sit up straight and try push your body towards the feet.
    5. Step 3
    6. Hold stretch for 30 seconds.
    7. Step 4
    8. Repeat it for 3-4 times.
    Benefits of hamstring Stretch:
    1. Flexibility of the body increases.
    2. Increase stability.
    3. Increase the movement of legs.

  13. Split squats
  14. Procedure:
    1. Step 1
    2. Place your body in standing position, take a long step forward.
    3. Step 2
    4. The heel of your back foot should be raised and keep your back straight.
    5. Step 3
    6. Take your body down until the knee of your back foot touches the floor and push back up.
    7. Step 4
    8. Complete 10-15 raps for one leg then switch to another leg.
    Benefits of split squats:
    1. Increase movement.
    2. Reduce pain.
    3. Give the movement to the knee.

Arthritis in Hands

After the knees the arthritis most commonly found in the hands and shoulders. Because of the hand arthritis, person experience the pain in fingers, shoulders and the elbow.

Causes of hand arthritis

  1. Age
  2. Repetitive stress
  3. Use overweight
  4. Other illness

Hand Exercises for Arthritis

To overcome hand arthritis provides regular movement to the part where the arthritis problem you have and there are some of the exercises we can use.
hand exercises for arthritis

Arthritis Medication

There are different types of medicines available in the market for arthritis but the most commonly used medicines are:
  1. Celecoxib (Celebrex)
  2. Ibuprofen (prescription-strength)
  3. Nabumetone (Relafen)
  4. Naproxen sodium (Anaprox)
  5. Naproxen (Naprosyn)
  6. Piroxicam (Feldene)

Yoga for knee pain

Problem of arthritis can be cured without any surgery. If you detect this problem early, you can cure it by doing yoga. Know some yoga asanas that can benefit you in curing arthritis without any surgery and strengthen your knees and also improve your body posture.
Yoga for knee pain

  1. Butterfly Pose
  2. Procedure: Sit on your yoga mat stretched with your legs in front of you. Keep your spine straight and bend your legs at the knees, such that the soles of your feet are facing each other. Then move your thighs up and down, just like the wings of a butterfly.
    Benefits of butterfly pose:
    1. Improves abdominal organs, ovaries, kidneys and bladder.
    2. Improves general circulation of heart.
    3. Stretches the inner thighs, knees and groins.
    4. Helps to relieve mild depression.
    5. Helps to relieve the symptoms of menopause.

  3. Bridge Pose
  4. Procedure: Lie on the floor on your back and keep your knees bent. Extend your arms along the floor and keep them flat. Press your feet and arms firmly into the floor. Exhale your breath as you lift your hips toward the ceiling. The name of Bridge pose in sanskrit is Setu Bandha Sarvangasana.
    Benefits of bridge pose:
    1. Stretches chest, neck, spine.
    2. Strengthens the back, buttocks, and hamstrings.
    3. Stretches hips.
    4. Improves circulation of blood.

  5. Cat Pose
  6. Procedure: In the cat pose yoga round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest.
    Benefits of cat pose:
    1. Cat yoga pose that warms the body and brings flexibility to the spine.
    2. It stretches the back and neck.
    3. Improves and strengthens the abdominal organs.
    4. It also opens the chest, which makes the breath to become slow and deep.

  7. Cow Pose
  8. Procedure: In the cow pose yoga round your spine toward the floor, making sure to keep your shoulders and knees in position. Made your head toward the ceiling.
    Benefits of cow pose:
    1. Cow yoga poses that warms the body and brings flexibility to the spine.
    2. It stretches the back and neck.
    3. Improves and strengthens the abdominal organs.
    4. It also opens the chest, which makes the breath to become slow and deep.

  9. Cobra pose
  10. Procedure: Lie on the floor and Press the tops of the feet and thighs and the pubis firmly into the floor, On an inhalation, take your arms straight to lift your chest up from the floor, only to the height at which you can maintain a connection through your pubis to your legs.
    Benefits of cobra pose:
    1. Stretches the muscles of shoulders, and chest.
    2. Decreases stiffness of lower back.
    3. Strengthens the arms and shoulders.
    4. Increases flexibility.
    5. Invigorates the heart.

  11. Downward facing Dog pose
  12. Procedure: Firstly set your knees directly below your hips and your hands slightly forward to your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale your breath and lift your knees away from the floor.
    Benefits of downward facing dog pose:
    1. Calms the brain.
    2. Helps to relieve stress and mild depression.
    3. Energizes the body.
    4. Stretches the shoulders, hamstrings, calves, arches, and hands.
    5. Strengthens the arms and legs.

  13. Locust Pose
  14. Procedure: In the locust pose Lie straight down on the mat and move your head and your feet toward the ceiling and also your hand should be placed on the back of your head.
    Benefits of locust pose:
    1. Improve flexibility.
    2. Strengthens the core.
    3. Helps to relieve stress and mild depression.
    4. Energizes the body.
    5. Stretches the shoulders, hamstrings, calves, arches, and hands.
    6. Strengthens the arms and legs.

  15. Triangle Pose
  16. Procedure: Stand straight, Extend your arms at your shoulder level, Inhale breath and raises your right arm by the side of your head. then, bend your right arms with exhaling towards the left side by keeping your body weight equally on both of the feet.
    Benefits of triangle pose:
    1. Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine.
    2. Strengthens the legs, the knees, the ankles, the abdominals, the obliques and the back.
    3. Improve the function of abdominal organs.
    4. Helps to relieve stress and mild depression.

  17. Pigeon Pose
  18. Procedure: Begin in downward dog pose. Raise your right leg so it extends away from you. Slide your left leg back behind you. Place your hands on either side of your leg. Exhale your breath and lay your torso down over your right leg. Hold your position for 4-5 breaths.
    Benefits of pigeon pose:
    1. Stretches the hip flexors.
    2. Opens gluteus minimus.
    3. Relaxes the piriformis and psoas muscles.

Arthritis Diet

In arthritis we have to care about the diet we are taking. We have to follow the good and healthy diet.
  1. Celery:
  2. celery benefits

    1. Celery has vitamins and minerals with low glycaemic index.
    2. It has vitamins A, K, C, potassium and folate.
    3. It also has a low quantity of sodium.
    4. It is suggested that you can take 450 gm of celery juice in a day to treat arthritis fast.
    5. It also help you to reduce your body weight.

  3. Carrot:
  4. carrot benefits

    1. Carrot is a good source of micronutrients like beta carotene, fiber, vitamin K1, potassium.
    2. It also help cure Arthritis.
    3. It also helps to reduce weight and also helps to reduce cholesterol and also beneficial for eyes.

  5. Pineapple:
  6. pineapple benefits

    1. Full of Nutrients.
    2. Contains Disease-Fighting Antioxidants.
    3. Its enzymes can be easily digested.
    4. Reduce the risk of cancer.
    5. Boost your immunity system.
    6. May Ease Symptoms of Arthritis.
    7. May Speed Recovery After Surgery.

  7. Lemon:
  8. lemon benefits

    1. Promotes hydration.
    2. Good source of vitamin C.
    3. Reduce weight.
    4. Improves your skin quality.
    5. It aids digestion.
    6. Prevent forming of kidney stones.

Arthritis Treatment

Arthritis treatment generally includes rest, physical therapy, exercise, drugs, self-care and sometimes surgery to correct joint damage.
Therapies used as a treatment of arthritis are:
  1. Hydrotherapy
  2. Stretching
  3. Massage
  4. Acupuncture

Self care in Arthritis problem

Self care also helps to reduce symptoms and improve quality of life. Some of the cares you can apply in arthritis problem:
  1. Physical exercise
  2. Weight loss
  3. Yoga
  4. Heating pad
  5. Ice pads
  6. Cold compress
  7. Plyometric exercises

Surgeries for the treatment of the arthritis are:

  1. Hip replacement
  2. Knee replacement
  3. Joint replacement


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