Asked for female, 29 years old from Bangalore
Pain in knee due to arthritis is because of degenerative changes in cartilage of knee. Signs are increase in pain while stair climbing, cross leg sitting, squatting, cracks in knee while bending or extension. All degenerative changes increases with age so I you have to prevent it for further damage of cartilage. I would suggest you following 1. Avoid squatting, cross leg sitting, stair climbing 2. Hot water fomentation three time daily for knee 3. Massage with olive oil twice daily on affected knee 4. Simple oa knee exercise basic (search on you tube) note: don't do any exercise which increases pain. Here are some exercises from my side a) exercises to improve your balance:
1. Balance on each leg in turn, barefoot, trying to hold your balance for as long as possible; 2-3 times a day;
2. Standing on one leg, go up and down on your toes slowly 3-5 times. Do more sets on the right leg.
3. Stand on one leg, and lift the other sideways 3-5 times, with full control. Repeat about 5 times on each side. You probably need to use a chair-back to steady yourself at first, but try not to hold on.
B) exercises to improve your knee mobility: try to do the patellar mobilizing (pressing the kneecap to each side with the knee straight and relaxed) before you do these:
1. Lie on your stomach and bend one knee; press it gently further back, using the other leg. Hold the bent position for a count of 3, then relax. (do not force this movement at all, as the muscles won't hold the stretch if you do) repeat 3-5 times, as often as possible each day, doing more reps for the right leg. If lying on your stomach cause knee pain, place a folded towel under your thigh to lift the knee clear.
2. Sitting on an upright chair, with your knees bent to a right angle: keep you heel on the floor and turn your foot inwards and outwards gently, 3-5 times, as often as possible. Mainly for the right leg, but also the left.
3. In the bath or in a swimming pool, gently bend and straighten your knee as much as possible, without forcing the movement.
C) exercises to improve your hip range and strength:
1. Lie on one side and lift the uppermost leg vertically, keeping the knee locked straight. Repeat 10 times on each side.
2. If you can, do the side-raise exercise: lie on one side and rest on your elbow so that your shoulder is lifted off the floor/bed. Lift your hips up vertically to balance on your elbow and outer side of your foot, keeping your body and legs straight. Repeat 3 times each side.
3. Lying on your back, lift one leg and describe circles in the air, keeping your knee locked straight. Repeat three times on each leg.
4. Sitting on the floor, put the soles of your feet together and try to press your knees downwards gently with your forearms. You may well have done this exercise in yoga. Repeat 3 times.
If pain still persists please contact nearest physical therapy clinic. Have patience and stay positive is key for getting relief.