Osteoarthritis, or OA, is a degenerative condition that causes a slow deterioration of the joint cartilage. The knees are one of the most common areas affected by OA notes MayoClinic.com. Rehabilitation exercises are used to strengthen the muscles that support the knees. These include the hamstrings, quadriceps and calves. Before you do any exercises, make sure to have consent from your doctor.
Knee Press Down
A knee press down works the quadriceps, which are on the front of the thighs. You need two chairs to do this exercise. Sit in one chair, place one foot on the floor with your knee bent and prop your other leg up on the other chair. Carefully bend your knee, then straighten it back out and push it toward the ground. As you do this, contract your quads forcefully. Hold for a full second. Repeat for a set of reps, then switch sides. When you raise your knee, your heel should remain in contact with the chair.
Flexion and Extension
Flexion and extension are the motions you perform when you bend your knee. More specifically, flexion moves your heel toward your butt and extension straightens your leg. To do a flexion and extension exercise, you need to be seated on a table. A therapist table would be ideal. Sit with your legs hanging straight down toward the floor. In a steady motion, extend your right leg as far as possible and hold for a full second. Slowly lower your leg, bend it under the table as far as you can and hold again for a full second. Alternate back and forth for a set of reps then switch sides. To add resistance, wear ankle weights.
Lying Resisted Hamstring Curls
The hamstrings are the muscles on the back of the thighs and above the knees. They primarily function to flex the knee. A resisted hamstring curl requires the use of a rubber resistance band. Attach it to a sofa leg and your ankle. While lying face down on the floor with your legs straight behind you, bend your knee and move your heel toward your butt. Only go as far as you can and hold for a full second. Slowly lower your leg. Repeat for a set of reps, then switch sides. If the added resistance makes this exercise too difficult, use the weight of your body only.
Heel Slide
Heel slides work the hamstrings; they require a slippery floor surface and a towel. While lying on your back with your legs straight, place the towel under your right foot. Apply slight downward pressure and slide the towel toward your butt. As you do this, point your toes up and feel your hamstrings contracting. Slowly extend your leg back out. Repeat for a set of reps, then switch sides.
Calf Raise
A calf raise is performed on the floor with your feet about shoulder-width apart. The calves run down the back of the legs under the knees. Keeping your legs straight, lift up onto your toes as high as possible and hold for a full second. Slowly lower yourself back down and repeat. You can also do this exercise on a stair step or aerobic step. Let your heels hang over the edge and drop downward during the lowering phase.
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