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Say Good Bye to Arthritic Pain With These 5 Exercises.
Do you know going through menopause makes you more susceptible to arthritis?
The primary female hormone — estrogen, has a wide variety of benefits.
Estrogen not only helps keep your joints healthy, but also reduces inflammatory levels in the body.
However, when estrogen levels drop during menopause, inflammation can increase, and the result can be painful joints, a.k.a Osteoarthritis (OA).
And if you didn’t know…
Exercises can help with knee pain!
Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen — and even relieve — arthritis pain and other symptoms, such as stiffness and swelling.
There are several reasons to exercise with knee arthritis:
- Helps maintain the joint’s full range of motion.
- Strengthens the muscles that support the joint.
- Strengthening the muscles helps the joint absorb shock.
And without further ado, let’s jump into the exercises!:
#1: Lying Leg Raises
This exercise strengthens the quadriceps, which are the large muscles on the fronts of your thighs that attach to your knee joints.
Exercise tip: Start with one set of four for each leg.
- Lie flat on your back on the floor or bed with your arms at your sides, toes up.
- Keep your leg straight while tightening your leg muscles, and slowly lift it several inches.
- Tighten your stomach muscles to push your lower back down.
- Hold and count to 5, then lower your leg as slowly as possible.
- Repeat, then switch to the other leg.
#2: Lying Hamstring Stretches
This exercise stretches and strengthens your hamstrings, which are the muscles on the backs of the thighs that attach to the knees.
Exercise tip: Perform the stretch 1 time on each leg.
- Lie on the floor or bed with both legs bent.
- Slowly lift one leg, still bent, and bring your knee back toward your chest.
- Link your hands behind your thigh, not your knee, and straighten your leg.
- Pull your straight leg back toward your head until you feel the stretch.
- Hold for 30 to 60 seconds, then slowly bend your knee and lower your leg back to the floor.
#3: Half Squat
This exercise strengthens the muscles on the fronts and backs of your thighs, along with the gluteus.
Exercise tip: Do 10 repetitions, and slowly work up to three sets of 10.
- Stand with your feet shoulder-distance apart and stretch your arms out in front of you.
- Slowly bend your knees until you’re in a half-sitting position. Hold on to a chair for balance, if necessary.
- Keep your back straight and chest lifted — don’t lean forward.
- With your feet flat on the floor, hold the position for 5 seconds, then slowly stand back up.
#4: One Leg Dip
This exercise strengthens the muscles on the fronts and backs of your thighs, as well as your buttocks.
Exercise tip: Start with one set of four leg dips for both legs, and slowly work up to three sets.
- Stand between two chairs and hold on to them for balance.
- Lift one leg about 12 inches and hold it out in front of you.
- Slowly, keeping your back straight, bend the other leg and lower your body a few inches, as if you were about to sit in a chair. Don’t cross the lifted leg in front of the bent leg.
- Hold for 5 seconds and straighten back up.
- Repeat and switch legs.
#5: Sitting Leg stretch
This exercise also strengthens the quadriceps.
Exercise tip: Repeat and switch legs whenever one begins to tire, 10 times.
- Sit on the floor with both legs out straight. Stabilize yourself with your hands on either side of your hips, and keep your back straight.
- Slowly bend one knee until it feels stretched, but not until it becomes painful.
- Hold your leg in that position for 5 seconds, then slowly straighten your leg out as far as you can, again holding for 5 seconds.
PS. These low-impact exercises do wonders in strengthening & relieving arthritic knee pain.
However, if you want to soothe your menopausal joint pains for good, we recommend trying our Menokit along with these exercises:
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Don’t believe us?
Check out what our lovely customers have to say about how the Menokit bundle helped them with their arthritis:
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“I love this product SO much!”
“This product helped support a healthy lifestyle enabling me to lose weight, where I could not before.
I had major joint pains after my hysterectomy and I couldn’t exercise for more than 5 minutes before the pain became excruciating.
So thankful for the support the Menokit has given me, I can finally exercise like I used to, plus it really gives my workout the boost I needed!!”
- Becky S, ✅ Verified Buyer
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“Amazing energy!”
I love the Menokit so much! It has helped my sleep, my weight, my energy levels, and sugar cravings. My knees seem to be bothering me less lately as well.
- Chantel G, ✅ Verified Buyer
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“Feeling Amazing!”
“I've been using the Menokit for two months now.
I was really stuck at my heaviest weight ever.
I'm in full blown menopause, so also, everything in my body hurts. I was exhausted, sore joints, and just feeling horrible.
Within one week of taking the Slim Gut, I started feeling energetic, happier, I felt like exercising, after 10 days I felt and saw the weight dropping, I'm down 14 lbs in two months!
I'm so excited, just all around feel alive again! 😁”
- Kellie S, ✅ Verified Buyer
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