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5 Exercises to Tackle OA Inflammation and Pain

by Nyucel Wellness on July 19, 2021

When the flexible tissue at the ends of bones wears down, it causes arthritis. The deterioration of the protecting tissue (cartilage) at the ends of bones occurs gradually and gets worse with time. The most common symptom is joint discomfort in the hands, neck, lower back, knees, or hips.

Knee discomfort affects the majority of cyclists, from beginners to pros, at some point throughout their riding careers.

While professional riders are subjected to a significantly higher training load, they also have access to physiotherapists and osteopaths on a daily basis — so if nearly a quarter of them are suffering from knee discomfort, you can bet that it will affect a large number of amateurs.

It can take some trial and error to get your osteoarthritis (OA) symptoms under control. The majority of treatment options focus on pain and swelling medication. But don't overlook the benefits of exercise and physical activity. Add these five strengthening exercises to your weekly program in addition to low-impact exercises like swimming and moderate walking.

5 Hand Exercises to Ease Arthritis Pain

Exercises to Tackle OA Inflammation

Try these exercises to strengthen your muscles and expand your range of motion and mobility while supporting painful arthritic joints.

1) You can perform all of the workouts without using any additional weight.

2) As you gain strength, increase the intensity by adding a resistance band or an ankle weight.

Quadriceps strength can help reduce joint instability and improve movement in everyday life.

  • Place your knees slightly over the edge of a chair or table.
  • Extend one leg straight out in front of you, squeezing the thigh muscles at the top.
  • If possible, bend your knee all the way to a 90-degree angle.
  • Rep this movement a total of 20 times. Rep with the other leg.

5 exercises to tackle OA pain

The quadriceps, hip flexors, and core muscles are all worked out in this exercise. It's ideal for people who have OA in their hips or knees, and it can be done anywhere by lying down on a bed or on the floor.

  • Lie face down on your back, legs bent and feet flat.
  • Extend one leg flat on the bed, flexing the foot and pointing your toes toward the ceiling.
  • Raise your leg above a 45-degree angle while working the muscles in the front of your thigh.
  • At the top, hold one count and slowly lower. Keep your hips and body flat as you isolate the movement to only the leg.
  •  Repeat for a total of 15 reps. Rep with the other leg. Finish all three sets.

Different exercises to tackle OA inflammation


  • Lean against a wall with a large stability ball in your hands, resting it in the small of your back.
  • Stand with your feet hip-width apart and about 2 feet away from the wall. Look straight ahead while rolling your shoulders back.
  • Slowly lower yourself into a seated posture, ensuring that you do not go below a 90-degree angle.
  • Maintain contact with the ball by squeezing your glutes and returning to a standing position.
  • Do 15 repetitions, then rest for 3 sets.

different exercise to tackle OA inflmmation and pain


  • Stand with your back to a wall or a chair for support. Your feet should be hip-width apart. Keep your head up and your attention forward.
  • Bring your foot up toward your buttocks by bending one leg at the knee. This movement should not be done with your body rocking back and forth.
  • Repeat on each side 20 times. Finish all three sets.

one of the 5 exercises to tackle OA pain


  • Sit with your back straight, feet together, and hands-on your thighs on the edge of a chair.
  • Wrap a resistance band around your thighs, just above the knee, or use a resistance loop band.
  • Squeeze your outer glutes to start the exercise by bringing your knees out to the side.
  • Repeat for a total of 20 repetitions. A rep for three sets.

one of the 5 exercises to tackle OA inflammation and pain

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