As you age, your joint cartilage, particularly the cartilage of your knee, may wear down. This degeneration, known as osteoarthritis, is the most common form of arthritis in the knee, according to the Department of Orthopaedic Surgery at the University of California San Francisco. The wearing away of cartilage can cause stiffness, pain and swelling. Treatments for osteoarthritis include anti-inflammatory medications and exercise.
Purpose
Exercise aims to strengthen leg muscles around the knee, taking some of the pressure off the remaining cartilage and reducing pain. Exercise can also increase flexibility, so that you can move more easily. Regular exercise can allow you to stay active and in some cases delay or avoid surgery.
Equipment
While you can perform exercises for osteoarthritis at a gym, using free weights, treadmills and other equipment, you don't need any equipment at all. Your body can provide all the resistance you need, and your sidewalk or local walking trail can take the place of a treadmill. A resistance band, rolled towel, a chair and maybe some light weights can add to your home exercise program. Remember to wear good, supportive shoes while exercising, and check with your doctor before you begin any exercise program.
Flexibility
Exercises that gently stretch the tendons and muscles can increase your range of motion, making it easier to bend your knees, climb up and down steps and get in and out of chairs. Stretch gently and don't force yourself to bend past the point of pain. The Harvard Medical School Family Health Guide suggests you hold each stretch for 20 to 30 seconds. Stretch your hamstrings, the muscle along the back of your knees, with the aid of an exercise band. Lie on your back and slip the middle of the exercise band under one foot. Grasp the ends of the band with both hands and keep a little tension on the band. Raise your leg until you feel tension. Hold, then relax. Repeat with your other foot. You can stretch your calves by standing with your feet shoulder-width apart. Bend your knees slightly and slowly slide one leg back until you feel a stretch. Rest your forearms against a wall or on the back of a chair for support if you like. Press your heel to the floor and hold. Repeat with the other foot.
Aerobic Exercise
Aerobic exercise increases your circulation, bringing more blood and oxygen to your joints. Repetition of aerobic exercise helps build up muscle, and aerobic exercise can help you maintain a healthy weight. Excess weight puts stress on your knees and can add to the pain of osteoarthritis. Try low-impact exercises such as bicycling, walking and swimming. If one exercise, such as walking, is too uncomfortable, try another exercise, such as swimming. Start slowly, increasing your pace and distance as your stamina improves.
Strengthening
Weight bearing exercises, whether performed in a gym or at home, help build your muscles. For instance, simple squats help strengthen your quadriceps, the large muscles of your thighs that help stabilize your knees. Stand with your feet hip-width apart and slowly lower your bottom, as if you were going to sit in a chair. Try not to let your knees extend over your toes, and keep your back straight. Hold for 20 seconds. Slowly stand and relax. Repeat. As you build stamina, you can perform the exercise holding light weights. If you don't feel strong enough for squats, simply lowering yourself into a chair, without the help of your hands, and standing slowly, can help strengthen the quadriceps.
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