5 Super Simple Exercises For Knee And Foot Arthritis


Arthritis is a joint disorder featuring inflammation. A joint is an area of the body where two different bones meet. Joint functions to move the body parts attached by its bones. Arthritis actually means inflammation of one or more joints.

If you are experiencing swollen and tickling feet or knees due to arthritis, the first thing that comes to your mind is the need to stay in bed, not moving your body to escape the pain that comes with the movements. But, resting all day is not going to help you and heal you from your hurtful joints. On the other hand, experts recommend to get up and begin with some simple exercises if you want to recover and prevent arthritis. It is the most effective way for regulating both the pain and inflammation.

In the UK, around 10 million people have arthritis. It affects people of all ages, including children. It most often develops in adults who are in their late 40s or older. It’s also more common in women and people with a family history of the condition. However, it can occur at any age as a result of an injury or be associated with other joint-related conditions, such as gout or rheumatoid arthritis.

If you have a problem like this you should surely maintain reading as these are the easiest exercises that will help you:


Sitting in a normal-height chair, stand up, and sit down, but don’t just plop down. Focus on controlling the motion, using your arms to assist you if needed. Try doing 10 to 15 reps. If that’s too easy, try a lower-height chair.


Tai chi (sometimes called “moving meditation”) is a traditional Chinese martial art that combines slow and gentle movements with mental focus. This exercise improves muscle function and stiffness and reduces pain and stress levels in patients with RA. Participants in one study reported feeling better after practicing tai chi and had an overall brighter outlook on life.


You will need a chair for this exercise because you want to avoid injuries and the chair is what gives you support.

Stand behind the chair and grab the top of the backrest. Lower your upper body to do a squatting position. Stop going down when your knees are already covering your toes, then stand up.

Do this at least 10 squats to target both the knees and foot that are affected by arthritis.


Before you start, find a step, chair, or bench that when you place your foot on it, your knee bends to a 90-degree angle. The weight benches or plyo boxes are often the right height, but a dining room chair can work too for an at-home strength-training session.

  • To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
  • Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
  • Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.

Walking is good exercise for people with arthritis, but it isn’t the only one. A review of the benefits of exercise for people with osteoarthritis (the most common form of arthritis) found that strength training, water-based exercise, and balance therapy were the most helpful for reducing pain and improving function.


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