Why exercise ?
For knee osteoarthritis (OA), research shows that regular exercise can
reduce pain, improve mobility, strengthen your muscles and help you
stay active and independent.
Always start with a warm up that help prepare your joints and muscles
for activity, reduce stiffness, and minimize the risk of injury. These
exercises can be as simple as ankle circles, seated toe and heel
raises or a walk.
KNEE PRESS
Place a towel roll under your knee and
press onto it using your knee for
15-20 seconds
KNEE EXTENSION
Place a foam roller or a towel roll under your
knee so as to elevate it few centimetres off
the ground and then lift/ straighten your
knee as shown in the image alongside.
SIDE HIP RAISES
Lie on one side, upper body relaxed, tighten
your knee and lift the leg up, hold for 5-10
seconds and then relax.
Switch legs after 2-3 sets.
CLAMPSHELL
Lie on one side with both knees bent and feet
together, keep upper body relaxed and lift the
knee without lifting the feet. Hold for 5-10
seconds and then relax. Repeat on opposite
side.
HIP ADDUCTION
Lie on one side, keeping upper body relaxed,
move the leg on top to the front as shown in
the image and then lift the leg below. Hold
for 5-10 seconds.
Repeat on both sides.
STRAIGHT LEG RAISE
Lie on the floor, upper body supported by
your elbows. Bend your left knee, foot on
the floor. Keep the right leg straight, toes
pointed up. Tighten your thigh muscles
and raise your right leg.
Pause, as shown, for 3 seconds. Keep your
thigh muscles tight and slowly lower your
leg to the ground. Touch and raise again.
Do two sets of 10 repetitions. Switch legs after each set.
PILLOW SQUEEZE
This move helps strengthen the inside of
your legs to help support your knees. Lie
on your back, both knees bent. Place a
pillow between the knees.
Squeeze your knees together, squishing the
pillow between them. Hold for 5 seconds.
Relax. Do two sets of 10 repetitions. Switch
legs after each set.
Too tough? You can also do this exercise
while seated.
SEATED HIP MARCH
Strengthen your hips and thigh muscles. It
can help with daily activities like walking or
standing up.
Sit up straight in a chair. Kick your left foot
back slightly, but keep your toes on the
floor.Lift your right foot off the floor, knee bent.
Hold the right leg in the air 3 seconds. Slowly
lower your foot to the ground. Do two sets of
10 repetitions. Switch legs after each set.
SEATED HIP RAISE
Stand tall and hold the back of a chair for
support. Lift your heels off the ground and
rise up on the toes of both feet. Hold for
3 seconds. Slowly lower both heels to the
vground. Do two sets of 10 repetitions.
Too tricky? Do the same exercise while sitting
in a chair.
SIT TO STAND
Practice this move to make standing easier.
Place two pillows on a chair. Sit on top, with
your back straight, feet flat on the floor (see
left photo). Use your leg muscles to slowly
and smoothly stand up tall. Then lower again
to sit. Be sure your bent knees don’t move
ahead of your toes. Try with your arms
crossed or loose at your sides.
ONE LEG BALANCE
This move helps you bend over or get in and
out of cars.
Stand behind your kitchen counter without
holding on, and slowly lift one foot off the
floor. The goal is to stay balanced for 20
seconds without grabbing the counter.
Do this move twice, then switch sides.
STEP UPS
Do this to strengthen your legs for climbing
steps..
Stand in front of stairs, and hold onto the
banister for balance. Then place your left
foot on a step. Tighten your left thigh
muscle and step up, touching your right
oot onto the step. Keep your muscles tight
as you slowly lower your right foot. Touch
the floor and lift again. Do two sets of 10
repetitions. Switch legs after each set.
WALKING
Even if you have stiff or sore knees, walking
may be a great exercise. Start slow, stand
tall, and keep at it. You can ease joint pain,
strengthen your leg muscles, improve your
posture, and improve your flexibility. It's also
good for your heart.
If you're not active now, check in with your
doctor before you start a new exercise
program.
LOW IMPACT ACTIVITIES
Other exercises that are easy on the knees
include biking, swimming, and water aerobics.
Water exercise takes weight off painful joints.
If you're not active now, check in with your
doctor before you start a new exercise
program.
Many community and hospital wellness
centers, gyms, and pools offer classes for
people with arthritis.
Stretching
Post your exercise session make sure to stretch. Stretching keeps you
flexible and improves your range of motion, or how far you can move
your joints in certain directions. It also helps you lower your odds of
pain and injuries.
HAMSTRING STRETCH
Lie down when you're ready to stretch your
hamstring. Loop a bed sheet around your
right foot. Use the sheet to help pull the
straight leg up. Hold for 20 seconds, then
lower the leg. Repeat twice. Then, switch legs.
CALF STRETCH
Hold onto a chair for balance. Bend your right
leg. Step back with your left leg, and slowly
straighten it behind you. Press your left heel
toward the floor. You should feel the stretch
in the calf of your back leg. Hold for 20
seconds. Repeat twice, then switch legs.
For more of a stretch, lean forward and bend
the right knee deeper -- but don’t let it go
past your toes.
