10 Best Knee Exercises for Arthritis

February 23, 2023

Physical activity is crucial for a healthy lifestyle — but it’s especially important for individuals with arthritis. As we get older, pain and inflammation in the joints can make everyday activities painful, and just the thought of walking around your neighborhood might seem too much for your knees to handle.

Regular exercise can strengthen the muscles surrounding the affected joints and reduce bone loss.¹ It also circulates synovial fluid, which acts as a lubricant for joints, to help reduce stiffness and pain.²

The best knee exercises for arthritis keep you active without putting too much strain on the body. Below, we discuss 10 low-impact exercises that can help with osteoarthritis (OA) of the knee. Of course, before starting any exercise program, it’s important to have a discussion with your doctor. An osteoarthritis doctor at Arthritis, Rheumatic & Bone Disease Associates can develop a personalized workout routine just for you.

The Importance of Exercise for Osteoarthritis of the Knees

Exercise is medicine, and those who suffer from arthritis might find it’s the best remedy for their pain. An article published in the National Library of Medicine reviews numerous studies on the effects of exercise for osteoarthritis of the knees and concludes that there is evidence that exercise can reduce knee pain and improve physical function.³

It can also offer the following benefits:

Replenish lubrication to the cartilage of the joint¹
Reduce inflammation⁴
Delay cartilage and bone degeneration⁴
Improve balance⁴
Improve joint motion⁵
Strengthen muscles around joints⁶
Increase energy⁶
Improve sleep⁶
Control weight⁶

Discuss Exercise Programs With Your Doctor First!

Though it may be tempting to start working out on your own, it’s important to consult with your healthcare provider about how exercise fits into your treatment. There are many different forms of exercises for knee arthritis. Your doctor will advise you on whether range-of-motion, strengthening, or aerobic exercises work best for you — or whether it’s a combination of all three. They will also let you know how often you should exercise to avoid putting unnecessary stress on your knees and joints.

Try These 10 Knee Exercises for Arthritis

Hamstring Stretch

Stretching exercises help improve flexibility and range of motion — but, most importantly, they warm up the muscles to help avoid unexpected injuries.

Lie flat on the floor or an exercise mat.
Grab the back of your thigh muscles with both hands.
Bend your knee.
Pull your thigh towards your chest and hold for 10 to 20 seconds.
Relax your leg.
Grab an exercise band or bedsheet and loop it around your foot.
Use the band to pull your leg straight up. Hold for 10 to 20 seconds.
Relax your leg.
Repeat on the other leg.

Quadriceps Stretch

On a flat surface, lie down on your back.
Slowly bend the left leg at the knee.
Use the left hand to grab the ankle or shin.
Gently lift the knee to stretch the quad muscles.
Hold for 10 to 20 seconds.
Relax your leg.
Repeat on your right leg.

Calf Stretch

Place both hands on the back of a chair for balance and support.
With your right knee bent, step back with your left leg.
Straighten your left leg out behind you, pressing the heel firmly against the floor.
Hold the stretch for 20 seconds.
Relax your leg.
Switch legs and repeat.

Kick-Backs

Place both hands on the back of a chair for balance and support.
Lift one foot off the floor.
Bend the knee to bring the heel of your foot towards your bottom.
Hold for 10 to 20 seconds.
Relax your leg.
Repeat on the other leg.

Mini Squat

Place both hands on the back of a chair for balance and support.
Start by slowly bending your knees.
Lower your body as much as possible without causing knee pain.
Hold the position for 5 to 10 seconds.
Straighten your knees to rise to a standing position.
Repeat.

Sit to Stand

Slowly lower your body to sit on the chair.
Keep your back straight and feet flat on the floor.
Use your leg muscles to slowly stand.
Repeat.

One Leg Balance

Stand behind a chair with your hands hovering over the top rail. Do not hold on to the chair.
Slowly lift one foot off the floor.
Hold the position for 20 to 30 seconds.
Lower your foot to the floor.
Repeat on the other leg.

Step Ups

Stand in front of the stairs with one hand on the banister for balance and support.
Place your left foot on the stair and use the leg muscle to step up, bringing your right foot to the stair.
Lower your right foot to the floor.
Lower your left foot to the floor.
Switch sides and repeat.

Walking

Walking can be a highly beneficial workout, even if you experience stiffness or discomfort in your knees. Start slowly and maintain good posture to get the most out of this form of exercise. Engaging in this activity can help alleviate joint pain, build muscle strength in your legs, improve your posture, and increase your flexibility.

Speak With an Arthritis Doctor at Arthritis, Rheumatic & Bone Disease Associates About Your Exercise Plan

If you have knee arthritis, speak with a doctor at Arthritis, Rheumatic & Bone Disease Associates about osteoarthritis treatment. We take a comprehensive approach to help alleviate joint stiffness and pain, looking at everything from exercise to medication. Our goal is to create a personalized plan that gives you a new lease on life.

By seeking guidance from an arthritis doctor at Arthritis, Rheumatic & Bone Disease Associates, you can develop a safe and effective exercise program that works best for your individual needs! Contact us today to speak with a friendly member of our team.

¹ https://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-exercise-in-arthritis-management/

² http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/

³ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743580/

⁴ https://www.frontiersin.org/articles/10.4489/fphys.2021.795062/full

⁵ https://www.jospt.org/doi/10.2619/jospt.2018.0607

⁶ https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20057971

Additional Sources: