Osteoarthritis, or OA, of the knee is one of the leading causes of disability in the aging population, according to the American Academy of Orthopaedic Surgeons. OA generally occurs in knees that have endured trauma, infection or an injury. The cartilage in the knee joint deteriorates, causing bones to rub together. This condition is painful and can interfere with daily activities. While there is no cure for OA, it can be managed through exercise. Consult your doctor before beginning exercises for OA.
Standing Calf Stretch
A standing calf stretch can help strengthen the muscles surrounding your knee. Position yourself facing a wall. Place your hands on the wall in front of you. Stagger your legs so that one is extended straight back and the other is positioned forward with your knee bent. The heel of your rear foot should be planted firmly on the ground. Press your weight back on the extended leg so that you feel a stretch in your calf. The American Academy of Family Physicians recommends completing one set of three repetitions of this exercise. Hold this stretch for 30 seconds.
Prone Quadriceps Stretch
A prone stretch is a stretch that is completed while lying down. Lie with your stomach on the floor or on an exercise mat. Bend your leg at the knee. Grab onto one of your ankles or forefoot. Pull your ankle and forefoot toward your buttocks. Repeat this exercise for three repetitions, according to the American Academy of Family Physicians. Each repetition should be held for 30 seconds. You should then complete the same stretch using your opposite leg.
Seated Leg Press
This exercise should be completed as tolerated, according to the American Academy of Family Physicians. Leg press machines can be found in your local gym and at physical therapy locations. Sit down at the leg press machine and adjust the seat so that your legs can be bent at a 90 degree angle. Place your feet on the platform in front of you. With your back straight, grasp the handles. You should then press your legs forward so that they are fulling extended. Slowly bring your legs back to the starting position. You should complete this exercise for 30 seconds, completely as many repetitions as you can in the allotted time. If you are pain free, you can add resistance to the machine. Check with a trainer at the gym if you are unsure of how much resistance to add.
Stationary Bike
The American Academy of Family Physicians recommends riding a stationary bike for five minutes. You can increase this exercise as you build endurance and if you are experiencing little pain. A stationary bike is a low-impact exercise, meaning it has no direct effect on your joints. Riding a stationary bike can help keep your joints flexible, reduce stiffness and strengthen the muscles surrounding your knees.
