Top 10 Exercises to Relieve Arthritis Knee Pain (2023)

Do you feel like a creaking old door every time you try to get up from the sofa? Don't let agonizing knee osteoarthritis stop you from enjoying life to the fullest! These simple exercises can help reduce pain and improve mobility so you can get back to doing what you love.

And don't worry; We won't force you into crazy stunts or embarrassing dance moves. These exercises are easy on the joints and perfect for seniors. So put on comfortable clothes and get to work!

Symptoms of knee osteoarthritis

It is important to note that knee arthritis symptoms vary from person to person and can develop gradually over time. Some of the most common knee arthritis symptoms are listed below.

• Joint pain and stiffness, especially after periods of inactivity
• Swelling and tenderness in the joints
• Reduced range of motion and flexibility in the joints.
• fatigue
• fever and weight loss (inrheumatoide Arthritis)

Importance of Exercise for Knee Arthritis:

Reduce these exercisesKnee pain and increased mobilityby targeting specific muscles that support and stabilize the knee joint.

By strengthening themuscles around the kneeLike quadriceps, hamstrings, and glutes, these exercises can help improve knee stability, reduce inflammation and pain, and promote better joint alignment. Additionally, these exercises help maintain or increase the range of motion of the knee, which is essential for daily activities.

Exercises to control knee osteoarthritis and improve mobility

Here are ten knee osteoarthritis exercises that are easy on the joints and perfect for seniors:

1. Seated straight leg raise:

• Sit in a chair and stretch one leg out in front of you.
• Keep your core engaged and your back straight.
• Slowly raise your leg, keeping your knee straight and contracting your quadriceps muscles (at the front of your thighs).
• Hold while counting to 10.
• Lower your leg back to the starting position and repeat 10 to 15 repetitions, 2 to 3 times a day.

2. Steps:

• Find a low bench or step.
• Step forward with the affected leg, keeping the foot pointed forward.
• Make sure your core is engaged and your spine is well aligned by keeping your knee over your ankle and avoiding leaning forward.
• Step down with the same leg.
• Repeat 10-15 reps, 2-3 times a day.

3. Lying Straight Leg Raises:

• Lie on your back with the affected leg straight.
• Keep your core engaged and push your lower back into the floor.
• Slowly raise your leg, keeping your knee straight and contracting your quadriceps muscles (at the front of your thighs).
• Hold while counting to 10.
• Lower your leg back to the starting position and repeat 10 to 15 repetitions, 2 to 3 times a day.

4. One Leg Balance:

• Stand with one foot in front of the other
• Keep your core tight and your body in good alignment
• Slowly lift your back leg off the floor
• Keep your hips stable and your knee in line with your ankle.
• Hold while counting to 10.
• Lower your leg back to the starting position and repeat 10 to 15 repetitions, 2 to 3 times a day.

5. Lay the shell:

• Lie on your side with your knees bent at a 90 degree angle and your feet together.
• Keep your feet and spine in line.
• Keeping your core tight and hips stable, raise your top knee as high as you can.
• Lower your top knee back to the starting position, maintaining a contraction in your glutes and lower abs.
• Repeat the movement for the desired number of reps, then switch to the other side.

6. Wall foil: Save

• Stand with your back against a wall, feet shoulder-width apart
• Slowly bend your knees and slide your back down the wall until your thighs are parallel to the floor.
• Keep your knees just above your ankles and your lower back pressed against the wall.
• Push your back down the wall and keep your knees in line with your ankles until your legs are straight.
• Repeat this movement for 10 to 15 reps, 2 to 3 times a day.

7. Shares:

• First, stand with your arms hip-width apart and to your side.
• Step forward with one leg and drop the back knee to the floor while bending both legs.
• Make sure your front knee stays in line with your ankle and your weight on your heel.
• Make sure your core and glutes stay tight.
• Push through your front heel to return to the starting position.

8. Seated Quad Game:

• Sit in a chair and place one end of a resistance band under one foot and the other end around the other ankle.
• Keep your core contracted and your back against the back of the chair.
• With the band wrapped around the ankle, squeeze the quadriceps muscle group of the leg (at the front of the thigh) until the knee is straight.
• Lower your back to the starting position.
• Relax and repeat 10 to 15 repetitions, 2 to 3 times a day.

9. Seated Pillow Squeezing:

• Sit in a chair and place a pillow between your knees.
• Keep your core contracted and your back braced against the back of the chair.
• Squeeze the pillow with both knees and engage the adductor muscles (on the inside of the thigh).
• Hold while counting to 10
• Relax and repeat 10 to 15 repetitions, 2 to 3 times a day.

10. Lying Side Leg Raises:

• Lie on your side with your knees bent at a 90 degree angle
• Keep your feet and spine aligned and your core tight
• Slowly raise the top leg to hip height
• Lower your leg back to the starting position.
• Then repeat 10 to 15 repetitions, 2 to 3 times a day.

It's important to start with a small rep range and gradually increase as the knee becomes stronger and more comfortable. These exercises can help reduce pain and increase mobility, but it's always important to prioritize your safety and comfort. Before beginning any new exercise program, remember to consult a doctor or physical therapist.