Relieve Knee Arthritis Pain with These Easy Exercises

Overview of Knee Arthritis Exercises  

Knee arthritis is a common joint condition that causes pain and swelling and affects mobility. If you have knee arthritis, simple, low-impact exercises can strengthen the muscles around your knees and other weight-bearing joints. These exercises can improve stability and overall fitness and help you stay active. This article discusses the best exercises for arthritis in the knee joint. These exercises are designed to strengthen your muscles, improve your balance, and restore your ability to move around easily without pain.

Common Myths  

Myth: You should not exercise if you have knee joint pain. 

Fact: Low-impact activities like walking, swimming, yoga, and tai chi can lessen joint pain, strengthen muscles that support the knee joints, and improve symptoms of arthritis. 

Myth: Arthritis is inevitable as you grow older. 

Fact: The risk of developing osteoarthritis does increase with age, but you can do many things to lower this risk, such as maintaining a healthy body weight, proper posture when exercising, and ensuring adequate recovery from joint injuries. Learn practical ways to prevent arthritis while you’re young.

Myth: Diet has no effect on the joints. 

Fact: An unhealthy diet can lead to obesity, which can put extra strain on your weight-bearing joints and increase your risk of developing knee arthritis. A healthy, balanced diet is vital for joint and bone health. 

Effective Knee Arthritis Exercise Routines  

Warm-Up Exercises  

Warm-up exercises prepare your body for more intense activity. They increase your heart rate and blood flow to your knee joints. You can warm up with light exercise such as walking, cycling, or using an elliptical machine.

Strengthening Exercises

Strengthening exercises make the muscles around your knee joint stronger. They help to reduce pain and strain on your joints. Examples include leg lifts, kick-backs, or a physical activity (aerobic activity) like walking, cycling, or swimming.  

Flexibility and Stretching Exercises  

Stretching exercises help to improve joint range of motion, flexibility, and overall joint health. Examples include seated knee extension stretches, lying knee bends, and supported leg raises.

Detailed Instructions on Key Exercises for Knee Arthritis

Here are the top 5 low-impact exercises that can help in reducing pain and stiffness and improving mobility if you have knee osteoarthritis.

Each exercise targets a separate group of muscles and surrounding tissue like tendons and cartilage. For example, leg lifts work on the hamstrings and quadriceps, while step-ups work on the calf muscles. Including these in your exercise plan can help you build overall leg muscle strength. You can also do workouts like water aerobics, tai chi, and yoga.

Side Leg Raise

Side leg raises are safe and effective for people with osteoarthritis of the knees and hips. This exercise strengthens the large thigh muscles called quadriceps that support the joints of the hips and knees. 

To perform:

1. Lie on your back on the bed or floor with your arms at your sides and toes pointed up.

2. Keep your legs straight. Then, tighten the buttock and leg muscles and slowly lift one foot by a few inches.

3. Tighten your abdominal muscles to push your lower back toward the floor.

4. Hold the position to a count of 10.

5. Lower your leg slowly.

6. Repeat with the other leg.

You can practice 5 to 6 repetitions of this exercise for the right and left knee.

Calf Stretch

Calf raises activate the muscles in the back and lower leg, including the soleus and gastrocnemius. These muscles support ankle flexion and extension and are used in activities like jumping and running.

To perform this exercise:

1. Stand straight with your feet about shoulder-width apart, feet flat on the ground, and your toes pointing forward.

2. Raise your heels slowly to stand on the tips of the toes.

3. Keep your knees extended, but avoid locking them.

4. Hold this position for about 5 to 8 seconds.

5. Lower your heels to the ground and return to the starting position.

Perform 1 or 2 sets of 8 to 10 repetitions every day.

One Leg Balance

The one-leg balance exercise promotes balance in your whole body and lowers your risk of falls and injuries. It strengthens the muscles in your thighs, knees, and calves and improves the range of movement of your knees.

To practice:

1. Stand straight and raise the left foot slowly off the floor by not more than 6 inches.

2. Make sure you don’t lean forward. Stand near a table or wall for balance, if needed.

3. Hold the position for a few seconds, then return to the starting position.

4. Repeat the balancing exercise on the other leg.

You can perform 1 set of 10 repetitions every day.

Leg Straight Raise

A straight leg raise exercise strengthens the large thigh muscles called quadriceps that are attached to the knee joints. Regular practice of a quadriceps stretch can build strong muscles, improve knee range of motion, and reduce pain and stiffness with movement. 

To practice:  

1. Sit with your back straight in a chair with your arms by your sides.

2. Lift your right leg slowly and as comfortably as possible while tightening the front and back leg muscles. 

3. Hold the position to the count of 5, then slowly lower the right foot and leg.

4. Repeat with the left leg.

You can practice one set of 4 to 6 repetitions every day.

Lying Hamstring Stretch

A lying hamstring stretch is a great exercise to improve leg strength. It strengthens and stretches the hamstrings which are located at the back of the thighs and attached to the knees. Practicing a leg stretch exercise regularly can improve flexibility of the knee joint and reduce pain and stiffness.

To practice:

1. Lie on the bed or floor with both legs bent.

2. Slowly straighten and lift the right leg.

3. Slowly bend the right knee and bring it toward your chest.

4. Bring your hands together behind your right thigh and straighten the leg.

5. Pull back your straightened leg toward your head until you feel the stretch at the back of your leg.

6. Hold the position for 20 to 30 seconds, then slowly bend your knee.

7. Lower the leg back to the floor.

8. Switch legs and repeat the steps.

You can perform one set of 10 repetitions every day. 

Tips for Safe and Effective Exercises  

How Much Exercise is Recommended?  

The amount of exercise recommended for knee arthritis depends on your health status and exercise abilities, but generally speaking, you should:

• Warm up for 5-10 minutes before starting.

• Do a mix of strength, mobility, and range of motion exercises. 

• Stick to low-impact activities such as walking, cycling, swimming, or water aerobics.

• Start slowly and work your way up to more intense exercise. 

• Be aware of your current body status, and don’t overdo it. 

Note: It is common to have some post-exercise soreness. This ultimately strengthens your muscles and leads to less pain in your knees. But you should stop exercising if you experience severe pain during any activity. 

What Not To Do With Arthritic Knees?  

Do not perform high-impact exercises like jogging, running, or jumping rope. These activities can put excessive strain or pressure on your weight-bearing joints, including the knees. This can accelerate the wear and tear of the joint tissues and worsen knee pain and inflammation. 

Find out How to Manage an Arthritis Flare-Up.

Using Heat and Ice Therapy Before and After Knee Exercises

Heat and ice can both help with knee arthritis pain, but they work in different ways and should be used at different times:

• Heat relaxes the muscles and increases blood circulation by dilating blood vessels. Therefore, heat is best for morning stiffness or to warm up muscles before activity. You can use a heating pad or warm towel on your knees before exercising.

• Ice reduces swelling and numbs the area by constricting blood vessels and blocking nerve impulses. Therefore, icing is best to reduce post-exercise muscle soreness. You can use an ice pack or cold towel on your knees after exercising.

• You can also try alternating between heat and cold.

Motivation and Consistency

Benefits of Regular Exercise for Knee Arthritis 

The pain and stiffness in the knee joint caused by arthritis can reduce your ability to move about freely. Symptoms of arthritis can also interfere with routine activities, preventing you from doing your everyday tasks. These limitations can affect your overall quality of life.

There is scientific evidence to prove that strengthening and range of motion exercises can help people with knee arthritis. Many exercises strengthen the muscles around the knee and improve the range of motion of the affected joint. They can also provide relief from symptoms such as pain, swelling, and stiffness, allowing patients with sore knees to perform routine activities with more ease. 

Stronger muscles are better able to absorb shock, thus protecting the joints from further damage. Regular moderate exercise can slow the progression of osteoarthritis, delay or prevent further restriction of movements, and help you maintain a full range of motion in painful joints.

Finding the Right Exercise Classes or Physical Therapists  

Joint pain is the most common symptom of arthritis. Arthritis pain tends to become worse with movement. Experts, therefore, advise gentle and low-impact exercises that can strengthen the muscles around the knee joint without putting too much strain or pressure on the joint. 

You can learn the best exercise for knee arthritis at a physical therapy clinic. They will teach you how much exercise to do safely as well as the correct technique for each exercise.

The best exercise program or classes for arthritis in the knees depends on your individual needs and your current level of fitness and physical activity. It is a good idea to start with low-impact and less strenuous exercises, and then increase the intensity and duration of your exercise routine gradually as you develop muscle strength and stamina. It is also important to learn the correct techniques from a physical therapist or trained fitness instructor before doing the exercises independently at home.

Tips for Sticking With Your Exercise Routine  

• Start slowly if you're new to exercise to avoid injuries.

• Set realistic goals and increase the duration and intensity of your exercise gradually over time.

• Schedule your workouts and treat them as equally important as your other commitments.

• Find a workout buddy to keep you accountable and motivated.

• Pick an activity that you enjoy doing regularly.

• Set goals and reward yourself when you meet them.

• Track your progress in a workout journal or fitness app to stay motivated.

• Don't push yourself too hard or punish yourself if you miss the occasional workout. 

• Find activities that fit your lifestyle, budget, time constraints, and physical conditioning. 

Further Reading

What is Knee Arthritis?

Knee arthritis is a degenerative joint disorder characterized by pain and inflammation in the knee joint. It can affect one knee or both knees. 

The term arthritis is used to describe inflammation in the joints. Symptoms include moderate to severe pain, stiffness, and swelling. However, arthritis is not a single condition but an umbrella term that includes several different forms of joint inflammation. Common forms of arthritis include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis.  

Osteoarthritis is the most common type of arthritis that affects the knee joint. It occurs due to wear and tear or constant pressure on the knee joints during weight-bearing activities, such as walking, standing, running, and climbing stairs.

Osteoarthritis of the knee is more common in older people. It progresses over time due to degenerative changes in the joint. Obese and overweight people are also more likely to develop knee osteoarthritis at a younger age due to the higher amounts of pressure on their weight-bearing joints. 

Exercise For Knee Arthritis: Frequently Asked Questions

What Is The Best Exercise For Arthritis In Your Knees?

Some of the best arthritis exercises for the knee joint include the hamstring stretch, straight-leg raise, one-leg balance, calf stretch, and side leg raise.

Which Exercises Are The Best For Strengthening The Leg Muscles?

Knee exercises for arthritis can help strengthen the muscles in your legs (see the exercise listed above). In addition, you do simple aerobic exercises, such as walking, swimming, or cycling, to strengthen your leg muscles.

Which Gym Machines Can Help With Arthritis In The Knees?

Gym machines and equipment such as an elliptical trainer, stationary bike, rowing machine, and resistance bands can help with arthritis in the knees. 

How To Reverse Arthritis In Knees?

It may not be possible to reverse arthritis in the knees, but doing regular strengthening exercises and low-impact activities like swimming and cycling can slow the progression of knee arthritis and improve symptoms in the affected leg. 

Other non-exercise interventions include eating a healthy diet and maintaining a healthy body weight, applying heat or ice to the knee area, and wearing shock-absorbing inserts in your footwear.

How Do You Prevent Arthritis From Getting Worse In Your Knees?

You can prevent arthritis in the knee joint from getting worse by: 

• Performing low-impact, muscle-strengthening exercises on a regular basis. 

• Protecting and preventing excess pressure on your weight-bearing joints. 

• Eating a healthy and nutritious diet to maintain a healthy weight.

• Eating foods rich in calcium, vitamin D, and protein. Calcium and vitamin D make the bones and joints stronger. Protein is needed to heal damage to tissues that occurs due to aging or wear and tear. 

What Is The Most Effective Treatment For Knee Arthritis?

Low-impact exercise is an effective treatment to manage knee arthritis. Other effective treatments include pain medications, physical therapy, and surgical options such as total knee replacement surgery.

What is the Best Supplement for Arthritis In Your Knees?

The Arthritis Foundation notes that natural dietary supplements such as glucosamine, chondroitin, and curcumin may help with pain and stiffness caused by knee arthritis. However, many of the health claims of these supplements are not supported by strong scientific evidence. In addition, supplements can have side effects and interfere with your other prescription and over-the-counter medications. Check with your healthcare provider before taking any supplement for knee arthritis. Use supplements as part of a comprehensive treatment plan for your arthritis, along with regular exercising, maintaining a healthy weight, and protecting your joints.