Osteoarthritis is a degenerative condition that is often defined by the loss of connective tissues in joints. This can result in pain, weakness and stiffness in the joint that can often be made worse by physical activity. According to an article published by Dr. Robert Sandmeier in "The Permanente Journal," exercise that helps maintain flexibility and increases strength can increase the muscular tone of athletes, resulting in a decrease in the amount of stress placed on the connective tissue in the knees in runners.
Seated Straight Leg Raise
Sit down in a chair with your back firmly against the backrest and your shoulders over your hips. Lift one leg at a time and slowly straighten your knee. Hold this extension for about 10 seconds and then lower your leg using a slow and controlled motion. Repeat 10 times with each leg. This exercise can also be performed using weights to increase the resistance, but this should only be done if your doctor recommends more resistance in your workout.
Quadriceps Set
Lie down in a bed with your hands by your side and your unaffected knee bent and the sole of your foot on the bed. Extend your other leg and place a rolled-up towel under your ankle. Use the large muscles on the front of your thigh to try to press the back of your straightened leg down into the bed. Hold this contraction for about five seconds and then relax. Repeat five times with each leg.
Bodyweight Squats
You can perform this exercise with a weighted barbell or dumbbells to add resistance, but using your bodyweight at first may prevent aggravation of your osteoarthritis. Stand with your shoulders directly over your hips and your feet about shoulder-width apart. Place your hands on your hips and bend both knees. Lower your upper body until your thighs are about parallel to the floor, if your condition allows you to go that far. Hold this position for a couple of seconds and return to the starting position. Try to perform 10 repetitions three times daily.
Lunges
Begin this exercise by standing with your feet about shoulder-width apart. Take an exaggerated step forward with one leg. Lower your body toward the ground from this position by bending both legs at the same time. Continue bending your legs until your front leg is bent at about a 90-degree angle and your rear knee is nearly touching the floor. Hold this position for a second and then return to the starting position. Repeat 10 times with each leg.
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