A few years ago, the Center for Disease Control (CDC) reported that joint issues are on the rise, affecting an estimated 52 million Americans due to arthritis alone—or one in every four Americans. Fortunately, there’s a lot you can do to alleviate discomfort. Exercise and movement are essential, especially if you have a sedentary job or lifestyle.

The knee is formed by the shin bone, thigh bone, and kneecap. Tendons, ligaments, and cartilage around it allow it to move back and forth, and the tendons attach muscles to it.

Family bicyclingBefore exercising the knees, place a heating pad on them for about 20 minutes. Heat decreases some stiffness and makes it easier to move the knee, especially if it is arthritic.

One of the best exercises for knee pain and stiffness is walking. It lubricates the joints, making moving the leg easier and reducing stiffness and fatigue.

You can also try lying flat on your back and raising your leg straight up as high as you are comfortable. Hold it for about five seconds when it is a few inches from your body, then slowly lower it.

While still on your back, raise one leg so it is bent toward your chest. Straighten it slowly until you feel a good stretch. Then, bring it back toward the chest and lower it until it aligns with the body. Repeat on the opposite leg.

Take a break from sitting and stand facing your desk so both palms are on the desk. Then, slowly lower yourself as far as you can before rising back up.

Water sports are terrific for all types of arthritis. It reduces stress and minimizes pain. In addition to helping with stiffness, it helps to improve balance and cardiovascular health.

Ice Pack on KneeBicycling is a great way to keep the knees in shape because, like water, it reduces the stress and strain on the joints.

After exercising, try a cold pack or ice pack on the knees. The swelling will be reduced if the knees have swollen due to exercise. Cold packs are handy if you’re on your feet all day and experiencing arthritic knee discomfort.

In addition to chiropractic adjustments, we offer acupressure, acupuncture, heat and ice therapy, hydro massage, cupping, homeopathic remedies, and lots more. We offer plenty of natural relief, so you’re constantly feeling your best. Please follow us on Facebook for weekly tips. We post every Tuesday!