According to the CDC, 1 in 4 US adults have arthritis that has been diagnosed by a doctor. Although arthritis can’t be cured, it can be managed through medication, activity modification, injections, physical therapy, and in some cases, surgery.
At MPOWER Physical Therapy, it is our goal to help you manage your arthritis, so you can get back to doing the things you enjoy!
Physical therapy isn’t just for people who are recovering from surgery or have recently been injured. Doing the proper exercises can help you manage your arthritis pain by increasing your range of motion and strengthening/stretching the muscles that support your affected joint.
Arthritis can affect so many areas in your body, but some of the most common include the shoulders, hands, knees, ankles, and feet. If you have one of the following joints affected by arthritis, try these simple exercises for relief!
Extend your arm out with your palm facing up. Hold a tennis ball in your hand (or a ball of similar size) and squeeze it. Squeez the ball for 5 seconds and release. Repeat this exercise 3-5 times.
Stand up tall with your arms at your sides. Gently raise your arms up while keeping them straight. Hold this position for 10 seconds and repeat 3 times.
Lie on your back with your legs straight. Gradually move one leg up and hold for 10 seconds. Lower your leg back down and repeat this on your other leg.
Start by sitting in a chair. Take one leg and rest it on the knee of your other leg. Hold the ball of your foot with one hand and the top of your ankle with the other. Slowly make circles with your ankle for 5 seconds. Then make circles in the other direction for 5 seconds. Repeat if you feel comfortable.
Sit in a chair with one leg across the other knee. Hold your heel with one hand and use the other to pull your big toe back towards your ankle. Hold for 15 seconds and switch to the other foot. Repeat this exercise 3 times.
If you have arthritis, seek help from one of our physical therapists in Nashville or Franklin, TN! Although it is helpful to practice online exercises, a physical therapist can provide you with a specific treatment plan for you condition. We also have advanced technology that can help relieve your arthritis pain alongside with physical therapy. Call us or request an appointment online to live a more pain free lifestyle!
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