There are many different forms of arthritis, but by far the most common type is osteoarthritis.
Osteoarthritis happens when the smooth cartilage lining of the joints gets damaged. This causes the rough surfaces of the bones to rub together.
Osteoarthritis can make completing daily tasks difficult, as it can hinder movement of the joints.
Although there is no cure for osteoarthritis, there are things you can do to help relieve symptoms and keep joints healthy for as long as possible.
According to John Doyle, head of physiotherapy at Nuffield Health, osteoarthritis is one of the most common causes of hip and knee pain.
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Try these four exercises to relieve symptoms of osteoarthritis in the knees and hips.
Wall squats
Stand with your back against a wall and place your feet about two feet away from it. Slide down the wall by bending your knees as far as you can comfortably go.
Pause briefly at the bottom of the squat before straightening your knees to slide back up the wall. Repeat this up to 15 times before having a break for 30 seconds. Repeat three times.
Bridge
Lie on the floor on your back with your knees bent, so your feet are flat on the floor and slightly apart. Lift your hips up from the floor as high as you comfortably can manage.
Pause briefly at the top before slowly lowering your hips to the floor. Repeat this up to 15 times before having a break for 30 seconds. Repeat three times.
Single leg balance
Stand on one leg with a straight or slightly bent knee, and try to balance like this without holding on to anything for support.
However, you should have something solid nearby to hold onto in case you lose your balance. Try to see if you can balance for 30 seconds on each leg. Repeat three times.
Straight leg raise
Lie on your back with one knee bent and the other straight. Lift the straight leg about 12 inches off the floor, making sure you keep the knee straight.
Pause briefly before lowering your leg back down to the floor. Repeat this up to 15 times on each leg before having a break for 30 seconds. Repeat three times.
“Gentle exercise is key to helping maintain joint mobility and strength,” said Doyle.
The physiotherapist warns to always check with a healthcare professional before performing exercises if you have or experience osteoarthritis symptoms.