Table of ContentsView AllTable of ContentsStrengthening ExerciesFlexibility ExercisesLeg Raises for Knee StrengthAdded BenefitsPhysical Therapy Resources
Table of ContentsView All
View All
Table of Contents
Strengthening Exercies
Flexibility Exercises
Leg Raises for Knee Strength
Added Benefits
Physical Therapy Resources
Exercises forarthritic kneesemphasize low-impact, strengthening, and stretching movements to improve strength and flexibility. Exercising when diagnosed withosteoarthritis(OA) orrheumatoid arthritis(RA) can help decrease pain, increase your range of motion, and improve your overall mobility. However, choosing exercises that don’t worsen your symptoms is essential.
This article discusses strengthening and flexibility exercises for knee arthritis and how to remain safe during a flare-up in symptoms.
Knee Arthritis Exercises to Target Strengthening
Strengthening exercises for arthritic knees target muscles in the thighs and lower legs. Start with 10 repetitions of each exercise, working up to three sets in a row. Perform these exercises three to five times weekly. If you have any pain, stop exercising and consult a healthcare provider.
Knee Extensions
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This exercise strengthens the quadriceps muscles on the front of the thigh.These muscles help move your hips forward and straighten your knees.
Leg Curls
This exercise strengthens the hamstring muscles on the back of the thigh.These muscles help move your hips backward and bend your knees.
Stand in front of a counter or near a sturdy chair for support, especially if you struggle with balance. If standing up is too painful, you can do this exercise while lying on your stomach.
Calf Raises
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This exercise strengthens a muscle on the back of the calf called thegastrocnemius.In addition to raising you on your toes, this muscle helps straighten the knee.
You can do calf raises sitting in a chair if standing is too difficult or painful.
If you choose, you can do calf raises on one leg at a time.
Mini Squats
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Mini squats strengthen knee muscles that help you stand up from a seated position.For added support, perform these exercises with your back against a wall.
Exercising Your Knees and HipsMany exercises to strengthen your knees and improve flexibility will also target your hips. That’s because the muscles that bend and straighten your knees also cross your hip joints. In addition, your hip muscles are active whenever you’re performing lower-body exercises.
Exercising Your Knees and Hips
Many exercises to strengthen your knees and improve flexibility will also target your hips. That’s because the muscles that bend and straighten your knees also cross your hip joints. In addition, your hip muscles are active whenever you’re performing lower-body exercises.
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Knee Arthritis Exercises to Improve Flexibility
Keeping your leg muscles flexible helps decrease stiffness and improve the range of motion with knee arthritis. Hold each stretch for 30 seconds and repeat two to three times each.
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Calf Stretch
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During this stretch, you should feel pulling in the back of your calf and knee.
Quadriceps Stretch
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You should feel this stretch along the front of your thigh and knee.For support, hold onto a counter or other sturdy surface.
Hamstrings Stretch
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You should feel this stretch along the back of your knee and thigh.
4-Way Straight Leg Raises
This set of exercises strengthens muscles around each side of the knee.Perform 10 repetitions of each exercise before changing positions.
Flexion Leg Raise
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This exercise targets muscles on the front of the knee.
Abduction Leg Raise
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This exercise targets muscles on the outside of the knee.
Adduction Leg Raise
This exercise targets muscles on the inside of the knee.
Extension Leg Raise
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This exercise targets muscles on the back of your knee.
If this exercise is too hard, start with your knee bent.
Exercise Safety During Knee Arthritis FlareDuring a knee pain flare-up, you might need to take further precautions when exercising. Considerlow-impact exercises, such as using an elliptical trainer or stationary bike, rather than higher-impact activities like walking or jogging.Aquatic therapyis another excellent option during a flare-up. Exercising in shoulder-height water provides resistance for your muscles while decreasing pressure through your painful joints.
Exercise Safety During Knee Arthritis Flare
During a knee pain flare-up, you might need to take further precautions when exercising. Considerlow-impact exercises, such as using an elliptical trainer or stationary bike, rather than higher-impact activities like walking or jogging.Aquatic therapyis another excellent option during a flare-up. Exercising in shoulder-height water provides resistance for your muscles while decreasing pressure through your painful joints.
During a knee pain flare-up, you might need to take further precautions when exercising. Considerlow-impact exercises, such as using an elliptical trainer or stationary bike, rather than higher-impact activities like walking or jogging.
Aquatic therapyis another excellent option during a flare-up. Exercising in shoulder-height water provides resistance for your muscles while decreasing pressure through your painful joints.
How to Exercise With Bad Knees
Added Benefits of Knee Arthritis Exercises
Exercising with knee arthritis does more than make your muscles stronger and joints more flexible. Other potential benefits of exercise include:
Exercises to AvoidWhile exercising with knee arthritis, avoid any exercises that cause you pain. High-impact exercises and specific movements are more likely to cause pain. Examples include:Hiking/ClimbingJoggingJumpingRunningSports activitiesSquats
Exercises to Avoid
While exercising with knee arthritis, avoid any exercises that cause you pain. High-impact exercises and specific movements are more likely to cause pain. Examples include:Hiking/ClimbingJoggingJumpingRunningSports activitiesSquats
While exercising with knee arthritis, avoid any exercises that cause you pain. High-impact exercises and specific movements are more likely to cause pain. Examples include:
Exercises That Worsen Osteoarthritis
If you’re looking for an individualized exercise program that you can safely do with knee arthritis, consider seeing aphysical therapist(PT). The American Physical Therapy Association provides an interactiveresourceto help you locate physical therapists in your area.
The American Academy of Orthopaedic Surgeons provides free,downloadableknee arthritis exercises.
Summary
If you’ve been diagnosed with knee arthritis, there are safe ways to exercise. Low-impact activities, strengthening exercises, and stretches can improve your mobility and overall quality of life. However, it’s important to avoid exercises that make your pain worse—especially during a flare-up. Talk to a healthcare provider before starting a new exercise program to ensure it is safe for you.
4 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Orthopaedic Surgeons.Knee conditioning program. October 2018.Aurora Health.Hamstring stretch seated on chair. December 2019.American Academy of Orthopaedic Surgeons.Hip conditioning program.Arthritis Foundation.Benefits of exercise for osteoarthritis.
4 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Academy of Orthopaedic Surgeons.Knee conditioning program. October 2018.Aurora Health.Hamstring stretch seated on chair. December 2019.American Academy of Orthopaedic Surgeons.Hip conditioning program.Arthritis Foundation.Benefits of exercise for osteoarthritis.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Academy of Orthopaedic Surgeons.Knee conditioning program. October 2018.Aurora Health.Hamstring stretch seated on chair. December 2019.American Academy of Orthopaedic Surgeons.Hip conditioning program.Arthritis Foundation.Benefits of exercise for osteoarthritis.
American Academy of Orthopaedic Surgeons.Knee conditioning program. October 2018.
Aurora Health.Hamstring stretch seated on chair. December 2019.
American Academy of Orthopaedic Surgeons.Hip conditioning program.
Arthritis Foundation.Benefits of exercise for osteoarthritis.
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