Top 7 Exercises for Knee Arthritis
Exercises for knee arthritis can strengthen your knee joints and help you maintain flexibility and range of motion. The best exercises for knee arthritis include simple, low-impact exercises and stretches that don't require special equipment and can be easily done at home.
Regular exercise for arthritis sufferers is not only beneficial to keep the affected area active and strengthen the muscles that surround the knee but it can also help you maintain a healthy weight. Apart from being beneficial for your general health, an exercise program that keeps you in shape will, in turn, lead to less strain on your joints.
Standing Knee Exercises
Standing exercises will require you to raise one leg while standing on the other leg. Have something to hold onto like a banister, countertop, chair, or a stable mobility device to avoid wobbles or falls. With each exercise, start with the minimum number of repetitions and increase gradually as your strength improves.
1. Step Ups
You will need a non-slip step or staircase for this exercise.
Step onto the bottom step of a staircase or exercise step with your right foot.
Raise your left foot so both feet are on the step.
Step down with your right foot, then do the same with your left foot.
Perform 8-10 reps.
Rest and then swap sides.
Perform two to three sets on each foot.
Modification: For those who need a greater challenge, use a higher step.
2. Calf Stretch
Hold onto a chair or something stable for balance while doing this exercise.
Slowly bend your right leg.
Step back with your left leg, and keep the leg straight behind you.
Press your left heel toward the floor, stretching your calf muscles at the back of your leg.
Hold for 20 seconds.
Repeat twice, then switch legs.
Modification: For more of an intense stretch, lean forward and bend the right knee deeper, but don’t let it go past your toes.
Sitting Knee Exercises
Take it easy while doing these exercises, listen to your body, and go slow. Keeping your knees active relies more on the frequency and care with which you perform each exercise than the intensity.
3. Straight Leg Raise
Sit back comfortably in your chair, maintaining a straight back.
Straighten and raise one of your legs. Hold for a slow count to 10—or for longer if you can—then slowly lower your leg.
Repeat 10 times with each leg.
4. Seated Hip March
Sit up straight in a chair to do this exercise.
Lift your left foot and kick it back, keeping your toes in contact with the floor.
With your knee bent, lift your right foot.
Hold the right leg in the air for three seconds.
Slowly lower your foot to the ground. Do two sets of 10 repetitions.
Switch legs after each set.
Modification: If you find this exercise too hard, use your hands to help lift your leg.
Floor Knee Exercises
Doing exercise on the floor requires safe and careful movements to get onto the floor and also to get up again. Ask for help or have a chair next to you for a safe floor-to-stand transfer.
5. Leg Stretch
Lie on your back with a rolled-up towel or resistance band under your ankle. Bend your resting leg.
Use the muscles of your straight leg to push the back of your knee downwards toward the floor.
Hold for a slow count of five and repeat at least five times with each leg.
6. Hamstring Stretch
The hamstring compromises the three posterior thigh muscles found between the hip and the knee.
Loop a bedsheet or resistance band around your right foot, using it to help pull your straight leg up.
Hold the raised leg up for 20 seconds, then gently lower the leg.
Switch legs and repeat twice.
7. Quad Set
If the Straight Leg Raise is challenging for you, this is a modified exercise that tightens the thigh muscles instead of raising them.
Lie on the floor, keeping both legs on the ground.
Flex and hold your left leg, tense for five seconds, and then relax.
Do two sets of 10 reps, switching legs after each set.
Benefits of Exercise for Knee Osteoarthritis
Exercising your legs and knees:
Strengthens leg muscles
Improves the range of movement in the knee
Encourages an active lifestyle that could in turn improve mental health
Exercise also improves your muscle strength in general. Building stronger muscles will mean that it’s easier to carry your body weight. This, in turn, relieves some of the burden on the joints.
Additional Information, Precautions, and Tips
About 13% of women and 10% of men aged 60 years and older have symptomatic knee OA, making this condition a frequently experienced problem for senior citizens who wish to stay active in their retirement.
It’s important to note that when starting a new exercise program, you may experience soreness, but this is different from joint pain. Soreness can be affected by the intensity of exercise you do but shouldn't be severe. Take a rest day if you experience sore muscles for more than 24 hours after exercising.
A controlled exercise plan can be an excellent way for arthritis sufferers to keep their joints healthy. However, it’s important to consult a healthcare professional and ask for help from a physical therapist or a personal trainer to ensure your exercise program is appropriate and safe.
These are a few additional points to keep in mind:
Low-impact exercises are best. Arthritis sufferers benefit most from exercises that put a minimum of stress on the joints. If you have access to a gym, stationary bikes, elliptical trainer workouts, and water-based exercises are excellent options.
Walking is a great low-impact exercise. With so many beautiful places to walk and hike near Denver, Colorado, and around the country, walking can be a fun and rewarding way to exercise. Walking more can help strengthen muscles, improve movement in your joints, and allow you to enjoy the great outdoors. Always ask your physician before starting a new type of exercise.
Heat can help relax joints. You can apply heat to the affected knee with warm towels, heat packs, or in the shower or bath. This will relax your muscles and lessen pain before you start exercising.
Warm up before you exercise. Warming up is a good idea before doing any strengthening or aerobic exercises. Move your joints gently to warm them up before trying anything more strenuous. If you feel pain, take a break.
Listen to your body. If you feel pain, take a break or stop exercising for the day. Severe or long-lasting pain or any swelling may indicate there is something wrong. Ask your physician or a physical therapist for advice in this case.
Use ice afterward. Ice can reduce any swelling caused by exercise. Apply ice wrapped in a towel to the affected knee for up to 20 minutes.
Build up slowly. Think about integrating knee exercises into your routine as a long-term project. Start slowly and gradually build up to harder or stronger exercises if and when you are able to do so.
Exercise to Stay Strong, Flexible, and Mobile
Maintaining an active lifestyle with low-impact exercises can go some way to avoiding the severe pain and decreased mobility sometimes associated with knee arthritis. For people new to this type of exercise, it's vital to build up slowly so as not to aggravate your joints any further.
Though knee-specific exercises are an excellent way to focus on the mobility of the knee joint, staying active in general helps to maintain strength in the muscles that support your joints. In addition, following a healthy lifestyle that keeps your weight down and gets you out and about and on your feet will go a long way to improving both your physical and mental health.