ARC, or the Arthritis Research Campaign, is a group committed to finding cures for osteoarthritis. Osteoarthritis can occur throughout your body, but is common in the knee, where it can damage the surfaces of the knee joint, causing the joint to not move properly. Thinning of the cartilage in the knee causes your bones to grow thicker, resulting in pain in the joint. Certain exercises can help restore proper movement in your knee, but be sure to talk to your doctor to determine whether these exercises are right for you.
Muscle Stretch
According to the website Arthritis Research UK, this exercise can help retain range of motion in your knee joint. Lie down on the ground or a table with a rolled-up towel or other cushion under your injured knee, while bending the opposite leg and keeping the sole of your foot on the floor. Using the muscles on the front of your thigh, press the back of your leg down into the cushion and hold this contraction for about 5 seconds. Perform this exercise five times a day with each leg.
Straight Leg Raise
This exercise is performed by sitting or lying down with one leg bent and the other fully extended. Lift your straightened leg without bending the knee until your foot is fully off the floor or the bed, and hold this contraction for about 5 seconds. Return to the starting position by lowering your foot, and repeat with each leg every morning and evening. Do five repetitions with each leg each time you perform this exercise.
Quadriceps Clenches
Researchers at both Arthritis Research UK and the National Institute for Health and Clinical Excellence recommend this exercise as a treatment for osteoarthritis in your knee. It can be performed throughout the day, and involves a simple contraction and release of the large muscles on the front of your thigh. According to the researchers, holding this simple contraction helps strengthen the muscles that help straighten your knee, making a full range of motion in your knee easier.
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