TOP 14 EXERCISES OR KNEE OSTEOARTHRITIS

 

Introduction

If you are told that you are too old and cannot carry out your daily life activities because your knee hurts? Then this article is for you!

Arthritis is immensely common and two of its types circulate among masses i.e knee osteoarthritis and Rheumatoid arthritis. Mostly knees hurt and are painful due to knee osteoarthritis.

It is a degenerative joint disease which leads to wearing away of the articular cartilage. It is mostly common in elderly people and is of two types:

1. Primary osteoarthritis _ in which articular degeneration is at play without any apparent underlying cause. 
2. Secondary osteoarthritis _ in which heavy force employed across the joint may cause its degeneration as in post traumatic causes or abnormal articular cartilage such as Rheumatoid Arthritis. 

 

Osteoarthritis is mostly chronic and if you are told you have the condition then it’s important to look after yourself. Some of its common symptoms of osteoarthritis

 Include:

• Knee stiffness and swelling
• Knee pain that is gradual in onset and worsens with activity
• Pain after prolonged sitting or resting
• Crepitus or a cracking sound with joint movement 

 

Nonetheless, it is important to take care of your knee. You cannot let it wear away at the hands of knee osteoarthritis. It is important to look after it in any case. Whilst there are many ways for treatment of osteoarthritis, from non invasive methods like drugs and exercises to surgical, which ensures your recovery its important to ask your physiotherapist which method will work for you. 

How exercise helps knee osteoarthritis

Self care in the early stages may help significantly with knee osteoarthritis. Physiotherapy for arthritis may help you get through it very easily. 

To give extra support and lessen strains around the joint, stretch and strengthen the knee and the surrounding leg muscles. 

Although it may seem paradoxical to exercise an arthritic knee, regular exercise can really reduce — and even eliminate — arthritis pain and other symptoms like stiffness and swelling.

 

With knee physio exercises, there are various reasons to do that:

• The whole range of motion of the joint is maintained by exercise.
• The muscles that support the joint are strengthened by exercise.
• Muscles that are strong assist the joint and absorb trauma.

It is not necessary for exercise to be difficult in order to be useful. Knee arthritis is best treated with mild, low-impact exercises. They strengthen the joint’s flexibility and strength while reducing stress on it.

 

14 Best  Knee Osteoarthritis Exercises

Living with osteoarthritis of the knee makes it really hard to cope up with life. For this purpose knee rehab exercises are suggested to keep your knee in a good working condition. Physiotherapy for osteoarthritis is one of the best ways to prevent the wear and tear in your knee joint. Physio exercises for the knee helps you in a number of ways. It prevents the damage that has already begun and also helps you to achieve that healthy lifestyle. These are knee strengthening exercises that will not only strengthen your muscles but also keep you energetic.

Remember: the exercise should not be painful; if it is, stop immediately and consult your physiotherapist.

 

Some of the common exercises for knee pain are given below:

 

Exercise 1

Leg raise (lying)

 

Disclaimer: This video is related to this “[P]rehab” YouTube channel. We did not produce or own this content.

Description 

• Lay flat on your back on the floor or in bed, arms at your sides and toes up.
• Lift your leg several inches while keeping it straight and contracting your leg muscles.
• To push your lower back down, tighten your stomach muscles.
• Hold for a count of 5 before slowly lowering your leg.
• Switch to the other leg and repeat.
• Begin with one set of  four repetitions for each leg and gradually increase. 

Benefit:

It works on the thigh muscles that are attached to the knee and strengthens them. 

 

Exercise 2

Hamstring stretch (lying)

 

Disclaimer: This video is related to “Rehab My Patient” YouTube channel. We did not produce or own this content.

Description 

• Lie on the floor or in the bed with both legs bent. 
• Slowly raise one leg, keeping it bent, and bring it back to your chest.
• Straighten your leg by linking your hands behind your thigh, not your knee.
• Return your straight leg to your head until you feel a stretch.
• Hold for 30 to 60 seconds before bending your knee and lowering your leg to the ground. 
• Do it one time for each leg in the beginning. 

Benefit:

It strengthens the hamstring muscles attached to the knee. 

 

Exercise 3

Half-squat

 

Disclaimer: This video is related to “Össur Academy” YouTube channel. We did not produce or own this content.

Description 

• Stand on your legs with your feet shoulder width apart and stretch out  your arms in front of you. 
• Bend your knees slowly until you’re in a half-seated position. If necessary, grab a chair for support.
• Don’t lean forward; keep your back straight and your chest in a lifted position. 
• Hold the position for 5 seconds with your feet flat on the floor, then slowly rise back up.
• Begin by 10 repetitions then slowly work your way up to three sets of 10 repetitions. 

 

Benefit:

It strengthens the muscles on the front and back of your thighs, making your glutes tight even. 

 

Exercise 4

Calf Stretch

 

Disclaimer: This video is related to “Össur Academy” YouTube channel. We did not produce or own this content.

Description

• Clutch a seat for balance. 
• Bend your right leg.
• Step back with your left leg, and gradually fix it behind you. 
• Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. 
• Hold for 20 seconds. Repeat two times, then, at that point, switch legs.
• For all the more a stretch, incline forward and bend your right knee deeper – – yet don’t let it past your toes.

 

Benefit:

This will target your calf area which keeps the knee in the place. 

 

Exercise 5

Quad Set 

 

Disclaimer: This video is related to “Physical Therapy & Hand Clinic of Hillsboro” YouTube channel. We did not produce or own this content.

Description 

• Lie down on your back, straightening the leg you want to exercise. 
• Underneath the knee, place a little rolled towel. 
• Slowly tense the quadriceps muscle on the top of the leg and press the back of the knee into the rolled towel. 
• Hold each contraction for 5 seconds before slowly releasing it, pausing for 5 seconds between each one.
• Do two sets of 10 repetitions. Switch legs after each set. 

Benefit:

This exercise strengthens the quadriceps muscle (the large muscle in the front of the leg), which is an important knee stabiliser. 

 

Exercise 6

One-leg dip

 

Disclaimer: This video is related to “Strength & Conditioning Education” YouTube channel. We did not produce or own this content.

Description 

 

• For balance, stand between two chairs and hold on to them.
• Raise one leg about 12 inches in front of you and hold it out.
• Slowly bend the opposite leg and lower your body a few inches, as if you were going to sit in a chair, while keeping your back straight. 
• Crossing the elevated leg in front of the bent leg is not a good idea.
• Hold for 5 seconds before straightening.
• Repeat with the other leg.
• Start with one set of four leg dips for both legs, and slowly work up to three sets.

 

Benefit:

This exercise works the muscles in your thighs’ fronts and backs, as well as your buttocks.

 

Exercise 7

Seated Hip March

 

Disclaimer: This video is related to “Eldergym Fitness for Seniors” YouTube channel. We did not produce or own this content.

Description 

• Grab a chair and sit straight in it. 
• Keep your toes on the floor and kick your left foot back slightly.
• Raise your right foot off the ground with your knee bent. 
• Hold your right leg up in the air for three seconds. Lower your foot to the ground slowly. 
• Perform two sets of ten repetitions each. 
• After each set, switch legs.

 

Benefit:

Muscles in your hips and thighs would be strengthened with this exercise. It can assist with everyday activities such as walking and standing up.

 

Exercise 8

Leg stretch

 

Description 

• Sit on the floor with both legs straight out in front of you.
• Keep your back straight and your hands on either side of your hips to stabilise yourself.
• Bend one knee slowly until it feels stretched, but not so far that it hurts.
• Hold that position for 5 seconds, then slowly straighten your leg out as far as you can, keeping that position for another 5 seconds.
• Repeat with the other leg when you feel fatigue. Do 10 repetitions.

 

Benefit:

Strengthen quadriceps muscles which helps with mobility. 

 

Exercise 9

Pillow Squeeze

Disclaimer: This video is related to “New Haven Chiropractic & Sports Rehabilitation” YouTube channel. We did not produce or own this content.

Description 

• Lie down on your back with your knees bent. 
• Between the knees, place a pillow.
• Squeeze your knees together and squash the pillow in the space between them. 
• Hold the position for 5 seconds. Relax. Perform two sets of ten repetitions each.
• After each set, switch legs.

Benefit:

It tightens the inside muscles of your legs that support your knees. 

 

Exercise 10

Side Leg Raise

 

Disclaimer: This video is related to “Robert Kelty” YouTube channel. We did not produce or own this content.

Description 

• For balance, stand and grip the back of a chair. 
• Your weight should be on your left leg. 
• Keep the right leg straight and the outer leg muscles stiff as you stand tall and lift the right leg out to the side. 
• Hold for 3 seconds before lowering the leg slowly. 
• Perform two sets of ten repetitions each. After each set, switch legs.

Benefit:

It stretches the muscles towards the inner thighs and legs thus supporting the knee in place. 

 

Exercise 11

Heel Raise

 

Disclaimer: This video is related to “TruMotion Therapy” YouTube channel. We did not produce or own this content.

Description

• Stand tall and support yourself on the back of a chair. 

• Stand on the toes of your feet and lift your heels off the ground. 

• Hold the position for 3 seconds. 

• Lower both heels to the ground slowly. 

• Perform two sets of ten repetitions each. 

Benefit:

It stretches the muscles of the legs and works on the balance of the body. 

 

Exercise 12

Sit to Stand

 

Disclaimer: This video is related to “TruM Orthopedic and Balance Therapy Specialists” YouTube channel. We did not produce or own this content.

Description

• To make standing simpler, practise this exercise. 
• On a chair, place two pillows. 
• Sit on the ledge with your back straight and your feet flat on the ground). 
• To stand tall, use your leg muscles to slowly and steadily raise yourself.
• Then lower yourself to a sitting position. 
• Make sure your toes don’t move ahead of your bent knees. 
• Try crossing your arms or letting them hang limp at your sides.

Benefit:

It will help you with your body’s overall posture and agility. 

 

Exercise 13

One Leg Balance

 

Disclaimer: This video is related to “ American Heart Association” YouTube channel. We did not produce or own this content.

Description 

• Slowly lift one foot off the floor while standing behind your kitchen counter without holding on. 
• The objective is to remain balanced for 20 seconds without touching the counter. 
• Switch sides after doing this move twice.

Benefit:

Helps with the bending of knees just in case you are getting into or out of the car. 

 

Exercise 14

Step Ups

 

Disclaimer: This video is related to “Competitive EDGE Physical Therapy, Inc” YouTube channel. We did not produce or own this content.

 

Description 

• Stand in front of the stairwell and balance yourself by holding on to the bannister. 
• Then, with your left foot on a step, take a step forward. 
• Stair up, your right foot touching the step as you tighten your left thigh muscle. 
• As you progressively lower your right foot, keep your muscles taut. 
• Lift again after touching the floor. 
• Perform two sets of ten repetitions each. After each set, switch legs.

Benefit:

It is helpful in making the climbing move smooth for your knees. So, it is way easier for you to climb easily each time you try. 

 

Conclusion

 

Physiotherapy for arthritis has always been a go to option. It works wonders for osteoarthritis of knee. It includes exercises for knee pain that not only lessens the pain but also ensures mobility. Physiotherapy is mainly used to include exercises to strengthen knees. knee strengthening exercises will be mostly recommended to you by your physiotherapist. 

Other exercises for knee pain include low impact activities like walking. It helps strengthen muscles and build bone mass. Start slow then gradually increase your pace as well as the distance covered. 

Water exercises for arthritic knees have also proven really effective. Walking in the shallow end of a pool helps in flexibility and also strengthens your leg muscles. 

If you are looking for one such skilful trained physiotherapist who can help you with your knee exercises for arthritis in uk; then feel free to contact us. You can totally count on us. We will be available 24/7 to address your queries. We also provide follow up routine check ups to our patients and not leave them until they are recovered and feel satisfied. 

 

What are you waiting for! Book an appointment here, right now:

 

How can you book an appointment?

We aim to see you within 24 hours so contact us to make an appointment or to find out more information on how we can help you, please call us on 07515280990 or email us primephysiocareluton@gmail.com. We are one of the best clinics whose physios are registered with HCPC, CSP and Physio first as well have enormous experience.

 

Common FAQ’S

 

Does physiotherapy help osteoarthritis of the knee?

 

Yes, physical therapy can help with knee osteoarthritis pain, edema, and stiffness, as well as improving knee joint function. It can also make walking, bending, kneeling, squatting, and sitting easier.

 

What should you not do with osteoarthritis?

 

You should definitely avoid activities like jumping, running, high impact aerobics etc to let your knee rest a bit. Also don’t ignore your prolonged symptoms. Also if you feel depression avoid smoking because it weakens connective tissue and you endup having more joint problems. 

 

How can I slow down arthritis in my knees?

 

You can slow down your symptoms with a whole foods, plant-based, anti-inflammatory diet, wearing low heeled shoes, using orthotic shoe inserts, regular exercise and adjusting day to day activities.

 

Does walking worsen osteoarthritis? 

 

No, walking is beneficial for osteoarthritis. Lack of activity worsens the condition also making your knee stiff. While walking and exercising can actually help you cope with it.