Exercises forarthritic kneesemphasize low-impact, strengthening, and stretching movements to improve strength and flexibility.
However, choosing exercises that don’t worsen your symptoms is essential.
Start with 10 repetitions of each exercise, working up to three sets in a row.
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Perform these exercises three to five times weekly.
If you have any pain, stop exercising and consult a healthcare provider.
If standing up is too painful, you could do this exercise while lying on your stomach.
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you’re free to do calf raises sitting in a chair if standing is too difficult or painful.
That’s because the muscles that bend and straighten your knees also cross your hip joints.
In addition, your hip muscles are active whenever you’re performing lower-body exercises.
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Hold each stretch for 30 seconds and repeat two to three times each.
Flexion Leg Raise
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This exercise targets muscles on the front of the knee.
Abduction Leg Raise
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This exercise targets muscles on the outside of the knee.
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Adduction Leg Raise
This exercise targets muscles on the inside of the knee.
Extension Leg Raise
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This exercise targets muscles on the back of your knee.
If this exercise is too hard, start with your knee bent.
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Aquatic therapyis another excellent option during a flare-up.
Exercising in shoulder-height water provides resistance for your muscles while decreasing pressure through your painful joints.
High-impact exercises and specific movements are more likely to cause pain.
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The American Physical Therapy Association provides an interactiveresourceto help you locate physical therapists in your area.
The American Academy of Orthopaedic Surgeons provides free,downloadableknee arthritis exercises.
Summary
If you’ve been diagnosed with knee arthritis, there are safe ways to exercise.
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Low-impact activities, strengthening exercises, and stretches can improve your mobility and overall quality of life.
However, it’s important to avoid exercises that make your pain worseespecially during a flare-up.
Talk to a healthcare provider before starting a new exercise program to ensure it is safe for you.
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American Academy of Orthopaedic Surgeons.Knee conditioning program.
Aurora Health.Hamstring stretch seated on chair.
American Academy of Orthopaedic Surgeons.Hip conditioning program.
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Arthritis Foundation.Benefits of exercise for osteoarthritis.
