Knee Osteoarthritis Exercises
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. Always warm up with a 10 -
minute walk first.
Thirty minutes a day is a good goal. Start small, like with 10 minutes every other day. If you don't have
pain, exercise more to meet the goal. Being active may also help you lose weight, which takes pressure off
your joints.
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.
Straight Legs
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.
Quad Set
Is the straight leg raise too tough? Do quad sets
instead. With these you don’t raise your leg. Simply
tighten the thigh muscles, also called the quadriceps, of
one leg at a time.
Start by lying on the floor. Keep both legs on ground,
relaxed (left photo). Flex and hold left leg tense for 5
seconds (right photo). Relax. Do two sets of 10
repetitions. Switch legs after each set.
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.
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
Heel 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 ground. Do two sets of 10
repetitions.
Too tricky? Do the same exercise while sitting in a
chair.
Side Leg Raise
Stand and hold the back of a chair for balance. Place
your weight on your left leg. Stand tall and lift the right
leg out to the side -- keep the right leg straight and outer
leg muscles tensed. Hold 3 seconds, then slowly lower
the leg. Do two sets of 10 repetitions. Switch legs after
each set.
Too hard? Increase leg height over time. After a few
workouts, you’ll be able to raise it higher.
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 foot
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.
Many community and hospital wellness centers, gyms, and pools offer classes for people with arthritis.
