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Osteoarthritis Knee Exercises and Stretches - Download PDF

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Medically Reviewed by Dr. Aman Priya Khanna
Written by Rajath R Prabhu, last updated on 7 August 2023| min read
Osteoarthritis Knee Exercises and Stretches - Download PDF

Quick Summary

  • Knee osteoarthritis is a condition that causes pain and swelling in the knee joint.
  • Physiotherapy exercises can help to strengthen the muscles around the knee and relieve pain.
  • Some of the best knee osteoarthritis exercises include walking, swimming, and cycling.

Are you experiencing considerable pain in your knees? Or has it become challenging for you to walk and engage in activities? These can be signs of knee osteoarthritis. Knee osteoarthritis causes knee joints to become painful and swollen. Physiotherapy exercises for knee osteoarthritis are one of the most effective methods to strengthen the muscles around your joint and help you stay active. While exercising with an arthritic knee may seem absurd, research shows that low-impact physiotherapy exercises can relieve pain and other symptoms of knee arthritis. The following blog offers a detailed understanding of some of the best knee osteoarthritis exercises that can help you engage in your favourite activities like before. But first, let’s briefly understand the meaning of osteoarthritis.

What is Osteoarthritis?

Osteoarthritis (OA) is the most common form of arthritis that affects a lot of people worldwide. It occurs when inflammation and injury to the joint break down the cartilage and cause deterioration of ligaments and tendons. OA usually develops as people age.
The following signs and symptoms are associated with OA:
  1. Pain
  2. Stiffness
  3. Tenderness
  4. Loss of flexibility
  5. Bone spurs (smooth, bony lumps that form on the end of bones)
  6. Grating sensations (crackling or popping sounds and sensations)
  7. Swelling
While osteoarthritis can damage any joint, it most commonly affects the joints in your knees, hands, spine, and hips. OA’s damage to the joints cannot be reversed; however, its symptoms can usually be managed. Being active and maintaining a healthy weight are two things that can help slow progression and improve joint function and pain. The following blog focuses on physiotherapy exercises for knee osteoarthritis.

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Role of physiotherapy exercises in Knee Osteoarthritis

Physiotherapy exercises have the following role in knee osteoarthritis:
  1. Helps manage pain caused due to knee osteoarthritis
  2. Optimises physical and mental health
  3. Keeps the muscles around the affected joints strong
  4. Lubricates the joint cartilage to reduce pain and stiffness
  5. Improves energy and stamina 
  6. Promote an active, healthy lifestyle

Benefits of physiotherapy exercises for Knee Osteoarthritis

The benefits of knee OA exercises include:
  1. Reduces knee pain and inflammation
  2. Improves your knee’s range of motion
  3. Decreases the risk of cardiovascular diseases (CVD)
  4. Promotes physical functioning
  5. Boosts balance, agility, and proprioception
  6. Improves mood and decreases anxiety

Physiotherapy Exercises for Knee Osteoarthritis

The best knee-strengthening exercises for osteoarthritis are the ones that can be done at home and do not require any special equipment. Some of these exercises include:

Hamstring Stretch

When you suffer from knee osteoarthritis, your hamstring (the muscles at the back of the thigh extending to the knee) tends to get tight. Hamstring stretch helps stretch and strengthen the hamstrings, improving the knees’ range of motion, and making you feel more flexible. The steps for the exercise include the following:
  1. Lie on your back with both your legs outstretched.  
  2. Bend your left knee and grab the back of the left thigh with both hands. 
  3. Slowly lift your bent leg, and pull the knee towards your chest. 
  4. Relax your arms, straighten your leg, and hold for 10 to 20 seconds. 
  5. Bend your knee and lower the leg back to the floor. 
  6. Repeat on the other side. 
Tip: Perform the hamstring stretch with each leg one at a time. Aim to perform two sets daily (4 to 5 times per set). 

Quadriceps Stretch

Quadriceps stretch is one of the best physiotherapy exercises for knee osteoarthritis. The exercises aim to improve the flexibility of the quadriceps (a large muscle at the front of the thigh that acts to extend the leg) and the knees’ range of motion. Follow these steps to perform a quadriceps stretch:

  1. Lie on the floor facing downwards. 
  2. Place your left forearm in your front for support. 
  3. Bend your right knee and hold the ankle with your right hand. 
  4. Bring your left heel towards your butt until there is a slight stretch. 
  5. Hold this position for 10 to 12 seconds, and switch sides. 

Tip: Repeat the stretch 5 to 10 times on each side. If lying exercises seem challenging, you can perform backward leg lifts while standing. 

Sit to Stand

Sit to stand is a knee arthritis exercise for the quadriceps and glutes. The repetitive motion of the movement improves the knee’s range of motion and overall leg strength. Regularly performing this exercise will eventually make it easier for you to stand up without pain. The steps involved in the exercise include:

  1. Sit on a chair with your back straight and feet flat on the floor. 
  2. Cross your arms over your chest. 
  3. Use your leg muscles to stand up tall. 
  4. Slowly sit back down on the chair. 
  5. Repeat this for about one minute. 

Tip: If it seems too difficult, you can place pillows on the chair or use a chair with an armrest to push up with your arms. 

Standing Side Leg Raises

Standing side leg raise is another easy knee OA exercise you can do almost everywhere, even while waiting in a queue! It is an exercise that improves stability, strength, and balance, decreasing the impact on the knees. Here’s how you can perform standing leg raises:
Stand against a wall with your toes facing forward. 

  1. Raise your right leg to the side without rotating the toes to the side or leaning to the other side. 
  2. Lower your leg. 
  3. Repeat a few times and switch to the other side. 

Tip: Repeat the exercise at least 15 to 20 times on each side for the best results. 

Half Squat

Half squats help strengthen the gluteus, quadriceps, and hamstrings while relaxing the knees. Here’s how you can perform this exercise:

  1. Stand with your feet shoulder-distance apart and your arms in front of you. 
  2. Slowly bend your knees until you are in a half-sitting position (ensure that you keep your weight on your heels and not on the toes).
  3. Hold your position for five seconds with your back straight, chest lifted, and feet flat on the floor. 
  4. Slowly stand back up. 

Tip: Complete one set of ten repetitions. Slowly work up towards performing three sets of ten repetitions. If this seems too tricky, you can hold on to a chair for balance. 

One-Leg Dip

One-leg dip helps strengthen the buttocks, hamstrings, quadriceps, and calves. Follow these steps to perform the exercise:

  1. Stand straight with your hands stretched straight in front of you. 
  2. Lift your left leg about 12 inches and hold it in front of you. 
  3. Keeping your back straight, slowly bend your right leg and lower your body a few inches. 
  4. Hold the position for five seconds and straighten your back up. 
  5. Repeat 4 to 5 times and switch legs. 

Tip: Slowly start with one set of leg dips and work up to three sets daily. If this seems too tricky, you can stand between two chairs and hold them for balance.

Calf Stretch

This knee-strengthening exercise for osteoarthritis helps your lower leg and ankle stay flexible and improves your balance. Here’s how you can perform the exercise:

  1. Hold onto a chair for balance. 
  2. Place the left leg behind you and the right leg in front. 
  3. Slowly bend the right leg, keeping the heel of the left leg flat on the floor. 
  4. Hold this position for 20 to 30 seconds once you feel a stretch in the calf of your left leg. 
  5. Slowly relax.
  6. Repeat twice or thrice and switch legs. 

Tip: Instead of the chair, you can also stand facing a wall with your hands and forearms placed on the wall for support. 

Calf Raise

The exercise helps strengthen your calf muscles around the knees to increase mobility and strength. Following are the steps to perform a calf raise:

  1. Stand straight, holding onto the back of the chair for support. 
  2. Slowly lift both your heels and rise onto your toes. 
  3. Hold this position for three seconds and slowly lower your heels. 
  4. Repeat the exercise 20 times. 

Tip: If it seems too difficult, you can do the exercise while sitting on a chair. Or, if you want to increase the intensity, you can do it with light weights or on a staircase with your heels hanging over the edge. 

Clam Shell Exercise

Named for the movement resembling a clam shell, this osteoarthritis knee exercise helps strengthen your hips, thighs, and buttocks while toning your glutes. It involves a low-impact workout that helps strengthen and stabilise the knee. You can perform this exercise in little space with no equipment required. The steps in the exercise include the following:

  1. Lie on your side with your feet together. 
  2. Bend your hips and knees to 90 degrees. 
  3. Lift your left knee as far as possible while keeping your feet together. 
  4. Hold the stretch for 3 to 5 seconds and lower your knee slowly. 
  5. Repeat on the other side. 

Tip: Do the exercise 10 to 25 times on each side daily. 

Pillow Squeeze

Pillow squeeze is a good strengthening exercise that strengthens the inside of your legs to support your knees. Here’s how you can perform this exercise:

  1. Lie on your back with both knees bent. 
  2. Place a pillow between your knees. 
  3. Press your knees together, squeezing the pillow between them.
  4. Hold the press for five seconds and relax.

Tip: Aim to do two sets of ten repetitions daily. If the exercise seems too tricky while lying down, you can do this while seated on a chair. 

Before starting exercises for Knee Osteoarthritis

While exercises can help relieve osteoarthritis pain, it is essential to consult a physician before beginning any exercise routine. Following are some additional things you must take care of before starting exercises for osteoarthritis:
  1. Start slowly and stop if you experience any pain. 
  2. Be active throughout the day. 
  3. Keep exercising even when the symptoms improve to prevent further problems. 
  4. Put a heat pack on your arthritic knee 20 minutes before exercise to bring blood to the surface, decrease stiffness, and relieve pain. 
  5. Seek medical care if the pain becomes severe or changes. 
  6. Osteoarthritis knee exercises should only include low-impact movement. These exercises aim to build strength, increase stamina, or improve flexibility. 

How much exercise?

People with arthritis should exercise for at least 30 minutes daily, five days per week. Or, you can break it down to three sessions of 10 minutes each for your convenience. If this seems complicated, start small with 10 minutes each day. Slowly increase time and exercise more to meet your goals. With the best and most effective knee arthritis exercises mentioned above, you should experience less pain and better mobility within four to six weeks.

To sum up!

Exercise is a crucial part of the osteoarthritis treatment plan. Mild discomfort or a little soreness during or after osteoarthritis knee exercises is normal. However, if you experience severe pain, stiffness, or swelling, you should stop and consult your doctor. The doctor may adjust your treatment approach, including your exercise routine. 
You can also consult professionals at HexaHealth if you are suffering from knee osteoarthritis. Our team of doctors will not only help you with physiotherapy exercises for knee osteoarthritis but also suggest other treatment approaches to manage pain and other symptoms. So what are you waiting for? Talk to a HexaHealth expert today! 

Frequently Asked Questions

Some of the best osteoarthritis knee exercises include:
  1. Hamstrings stretch
  2. Quadriceps stretch
  3. Sit to stand
  4. Standing side leg raises
  5. Half squat
  6. Calf raise
  7. One-leg dip
  8. Calf stretch
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There is no specific type of exercise best for osteoarthritis. Exercises should be performed based on their goal. They should be a mixture of strengthening (to improve resistance), stretching (to improve flexibility and range of motion), and aerobic (fitness exercise).
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Physiotherapy exercises for knee osteoarthritis can benefit all OA patients with different pain levels. It is especially effective for patients with moderate pain.
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Physiotherapy knee exercises are simple exercises that can be performed anywhere without any special equipment. Some of the best physiotherapy exercises for knees at home include:
  1. Straight leg raises
  2. Wall squats
  3. Bridge
  4. Step-ups
  5. Calf raises
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Here’s what you should not do with osteoarthritis of the knee:
  1. Don’t engage in high-impact exercises that can damage your joints.
  2. Don’t ignore worsening symptoms of osteoarthritis.
  3. Avoid high cooking temperatures.
  4. Don’t cope with knee osteoarthritis on your own; consult a doctor.
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If you have knee osteoarthritis, you should not engage in high-impact exercises to prevent overload and damage to the joint. Some high-impact exercises that you should avoid include:
  1. Running and jumping
  2. Basketball, tennis, or other sports that require a quick change of direction
  3. A workout that involves jumping
  4. Hiking
  5. Deep squatting and bending
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Cooled radiofrequency is a new, minimally invasive treatment for patients suffering from chronic knee pain. The treatment blocks pain signals sent to the brain by the nerves and offers improved mobility and pain relief to patients for up to 12 months.
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While the damage caused to the joints in osteoarthritis cannot be reversed, you can slow its progression by the following:
  1. Maintaining a healthy weight
  2. Engaging in physical activity
  3. Protecting joints
  4. Controlling blood sugar
  5. Choosing a healthy lifestyle
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A physiotherapist recommends a combination of stretching, strengthening, proprioceptive, and general exercises to improve range of motion, maintain muscle strength, and boost balance, coordination, and agility. They will teach you to use joints properly, exercise correctly, and recommend assistive devices.
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Joints need lubrication for optimal functioning and reducing pain and damage. Some natural ways to lubricate your knees include:
  1. Doing exercise
  2. Consuming healthy fats (avocados, walnut, olive oil, almonds, and chia seeds)
  3. Taking supplements (turmeric, fish oil, and glucosamine)
  4. Drinking the right amount of water
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Turmeric has an active component, curcumin, which has anti-inflammatory properties. It is a potential treatment for reducing pain and increasing movement in people suffering from osteoarthritis.
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The most common trigger of osteoarthritis is overdoing an activity that causes trauma to the joint. Other triggers include:
  1. Repetitive motion
  2. Stress
  3. Bone spurs
  4. Infection
  5. Weight gain
  6. Change in barometric pressure
  7. Cold weather
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Arthritis and osteoarthritis are two conditions frequently confused as the same but are actually different. While arthritis is a broad term for swelling and tenderness of the joint, osteoarthritis is a type of arthritis as a result of wear and tear of joint cartilage due to repeated stress.
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You can use some self-care strategies to improve your symptoms and live with knee osteoarthritis:
  1. Lose weight to reduce stress on the knees.
  2. Try physiotherapy to increase flexibility, strength, and range of motion.
  3. Apply a cold or hot pack to ease swelling, stiffness, and pain.
  4. Engage in daily activities like cycling, walking, or swimming. 
  5. Use a cane or brace for support. 
  6. Try massage or acupuncture to relieve pain.
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Stretching is particularly helpful in osteoarthritis as it lubricates the joints and improves the range of motion. However, perform stretching only after a five to ten-minute warm-up.
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Even though physiotherapy offers several advantages, there are also a few disadvantages to physiotherapy, such as:
  1. It can cause more pain during exercise. 
  2. During the physiotherapy session, you may experience inflammation and swelling.
  3. It does not guarantee full resolution of the symptoms. 
  4. Unsatisfactory results and continued appointments may lead to emotional and psychological stress.
  5. It can be costly.
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Exercise is crucial for an arthritic knee. It reduces joint pain and improves stability, flexibility, and strength. However, sometimes, when you are experiencing an arthritis flare, it is best to give your arthritic knee some rest and allow your body to recharge. Too much inactivity can be bad for arthritis.
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The damage to the joints cannot be reversed. However, the symptoms of osteoarthritis can usually be managed. Staying active, maintaining a healthy weight, engaging in osteoarthritis knee exercises, and following a healthy lifestyle can slow down the progression of this medical condition.
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There are several methods of treating arthritis in the knee without surgery, which include:
  1. Exercise and weight loss
  2. Medications
  3. Nutritional supplements
  4. Bracing
  5. Cortisone injection
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Last Updated on: 7 August 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.

Reviewer

Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More

Author

Rajath R Prabhu

Rajath R Prabhu

MSc. Clinical Research I PG Diploma in Public Health Services Management

3 Years Experience

His work in medical content writing and proofreading is noteworthy. He has also contributed immensely to public health research and has authored four scientific manuscripts in international journals. He was assoc...View More

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