Osteoarthritis is a degenerative condition that occurs when cartilage surrounding the joints wears down, causing the bones to rub against one another. One-third of people between the ages of 63 to 94 have knee osteoarthritis, according to the June 15, 2000, issue of "American Family Physician." Strengthening the leg muscles without straining the knee joints builds endurance, improves range of motion and makes it easier to perform daily tasks such as walking up the stairs, standing up and exercising.
Isometric Wall Squat
The isometric wall squat strengthens the quadriceps, the muscles located on the top of the legs. The quadriceps support the knees and are responsible for knee extension. Regular squats may place too much pressure on the knee joints for someone with osteoarthritis. Perform an isometric wall squat to build strength without increasing pain. Stand with your head, shoulders and back against a wall. Walk your feet 24 inches in front of your body and stack your knees directly above your ankles. Knee and ankle alignment protects your knee joints during this exercise. Slowly, slide down the wall, lowering your glutes towards the ground. Stop when the back of your legs are parallel to the ground. Hold in this position for 30 seconds.
Step-ups
Dr. Gail D. Deyle and collaborators at Brooke Army Medical Center tested exercise's effects on symptoms of knee osteoarthritis. The Feb. 1, 2000, issue of "Annals of Internal Medicine," published the study that focused on 83 patients who received either physical therapy exercises or ultrasound therapy two sessions a week for four weeks. The participants who exercised during the sessions reported improvements in functioning, increases in walking distance and less pain and stiffness than participants who did not exercise. Step-ups are one of the exercises that the participants did during their sessions.
Stand in front of a small stool; increase stool height if you do not experience pain or if the drill is too easy. Step your right foot onto the middle of the stool, immediately follow with your left. Step your right foot down and follow with your left. Continue this pattern for 30 seconds. Focus on form rather than speed to prevent injury and ensure gains.
Leg Lifts
This exercise strengthens the knees and surrounding muscles, easing difficulty associated with daily activities affected by knee osteoarthritis. Sit on a chair and place a small stool in front of you. Rest your left foot on the stool, sit up straight and tighten your abdominal muscles. Place your left hand on the top of your thigh and, using your leg strength, tighten your thigh muscle. Lift your left foot 6 inches off of the stool and hold it in the air; maintain tightness in your thighs the entire time. Release after 30 seconds and do the same with your right leg. Wear ankle weights to increase intensity during this exercise.
References
- American Academy of Family Physicians: Physical Therapy and Exercise for Osteoarthritis of the Knees
- University of Indianapolis: Krannert School of Physical Therapy
- Annals of Internal Medicine: Effectiveness of Manual Physical Therapy and Exercise in Osteoarthritis of the Knee
- MedlinePlus: Osteoarthritis
- "The Arthritis Helpbook"; Kate Lorig, R.N.; 2006
