An expert has revealed a simple exercise that “everyone” with arthritis “should be doing”. This easy move can be done from the comfort of your sofa or armchair and could help strengthen the hip and upper legs.
Millions of Brits are affected by arthritis and other joint problems. Depending on the type of arthritis you have, it can cause issues such as pain, inflammation, joint stiffness and even difficulty moving.
Although there is no cure for arthritis, there are ways to both reduce your risk of the condition and ease symptoms. This includes exercise.
With this in mind, physiology lecturer Dr Gareth Nye recommended leg lifts as one way to ease symptoms. First, he explained a bit more about the condition.
“There are two types of arthritis, osteoarthritis which is more common and rheumatoid arthritis,” he said.
“Osteoarthritis normally occurs later in life but particularly after the age of 40 and gets worse over time.
“It can develop at any age through injury, or if you have an additional condition such as gout. Rheumatoid arthritis is caused by the immune system attacking the tissue in the joint.”
He then advised that leg raises from the sofa are the one exercise that “everyone with arthritis should be doing”. Dr Nye continued: “Resting the painful joint is normally the most effective way of minimising prolonged pain.
« Once you can move the joint again, gentle exercise can help open up the area again.
“You don’t need to move a lot to ease arthritis, but moving what you can should be done. Listen to your pain levels and understand your capabilities.
“There are loads of simple exercises you can do in a seated position to help with arthritis such as leg lifts. This can help open up and strengthen the hip and upper legs.”
Speaking in collaboration with Sofa Club, fitness expert Alasdair Nichol, detailed how to carry out a successful leg raise. “Sit upright with your back supported by the sofa, extend one leg straight, and lift it a few inches off the floor,” he said. “Hold it briefly and lower it slowly. This engages the quads and improves circulation.”
He added: “Eating a well-balanced diet, exercising regularly and not smoking are the only clear preventative measures. By following good posture practices throughout the day, you are much less likely to develop arthritis.”
Common symptoms of arthritis, as listed by the NHS, include:
- Joint pain, tenderness and stiffness
- Inflammation in and around the joints
- Restricted movement of the joints
- Warm red skin over the affected joint
- Weakness and muscle wasting.
If you experience any symptoms you should speak to your GP.
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