Knee arthritis, or osteoarthritis, is a common condition where the cartilage in your knee gradually wears away, resulting in pain and swelling from the bones rubbing against each other. While it can be painful and there isn’t a cure, exercise and stretching can help alleviate pain.
Dr. Samantha Marner, PT, DPT, a Physical Therapist at our West Wichita Clinic, filled Woman’s World in on the best five stretches for managing pain and strengthening the surrounding muscles. “Arthritis pain in any joint can be improved and prevented with regular physical activity,” explains Dr. Marner.
Strengthening Exercises
“It is important to perform strengthening exercises three to four times per week. You do not need long workouts; 30 to 40 minutes will do. You are more likely to stay consistent with exercises that you enjoy, so find your favorites to perform and ignore the ones you don’t like,” explained Dr. Marner.
Seated Leg Extension
- Sit in a chair and start with your knees bent at 90 degrees.
- Extend the knee by focusing on squeezing your thigh.
- Hold for 5 to 10 seconds.
- Repeat ten times per leg.
- Rest and repeat for a second set.
Standing Hamstring Curl
- Stand at your desk and use it for balance.
- Bend your knee to bring your heel to your bottom while focusing on squeezing the back of your leg.
- Pause for a second and then return to the starting position.
- Repeat ten times per leg.
- Rest and repeat for a second set.
Sit to Stand
- Start by sitting on the edge of a chair.
- Lean your body forward so your nose goes over your toes while you push through your heels and squeeze your bottom.
- Once you are standing all the way, very slowly return to the sitting position. Ideally, this is done without assistance from your hands! If this is easy, try not sitting all the way down in the chair before returning to standing.
- Repeat ten times.
- Rest and repeat for a second set.
Straight Leg Raise
- Begin by lying on your back, either on the floor, couch, or bed. Bend one leg, keeping your foot down. The opposite leg should remain straight.
- Tighten your thigh by trying to make your leg as straight as possible.
- While holding this squeeze, slowly raise your leg straight up to the height of your opposite knee. Slowly lower and fully rest your leg.
- Repeat ten times per leg.
- Rest and repeat for a second set.
Step Up
- Use the bottom step on a flight of stairs or steps to enter your home. Start by standing in front of the step.
- Place one foot on the step, press through your heel, and try to squeeze your thigh to straighten your knee as you step up.
- Slowly return to the bottom of the step. If this is easy, do not use the rail.
- Repeat ten times per leg.
- Rest and repeat for a second set.
“Low intensity strengthening exercises, when performed correctly, will not cause further joint damage. These exercises may feel uncomfortable in the beginning, and will cause some initial muscle soreness, but that is ok and will not last forever,” says Dr. Marner. “You are trying to feel a muscle burn and not sharp joint pain. If an exercise is causing sharp joint pain, hold off on doing it until a physical therapist or personal trainer can check how you are performing it.”
Schedule an Appointment
If you have any questions or concerns about knee pain or knee arthritis, don’t hesitate to schedule an appointment with an Advanced Physical Therapy physical therapist. Your health and safety are our top priority. For the full article, please follow this link: 5 Best Knee Arthritis Exercises to Relieve Pain Quickly and Improve Mobility—Watch the Step-by-Step Easy Instructions.
