Exercises For Oa In The Knee

Osteoarthritis of the knee is a progressive degeneration of the joint cartilage. Symptoms include swelling, stiffness and pain, and the condition is worsened by inactivity but also by activities such as walking, climbing stairs or kneeling. However, exercise can help to preserve the joint's range of motion and flexibility, as well as strengthen the surrounding muscles so they can support the knee joint.

Background

Osteoarthritis affects approximately 27 million adults in the United States, according to the University of California, San Francisco. Osteoarthritis of the knee is a progressive wearing-away of the cartilage of the knee, a thick rounded pad that provides a cushion between the femur and tibia, to prevent the bones touching each other. When the cartilage begins to wear away, the surfaces of the bones start to touch each other, causing pain and stiffness.

Considerations

While light exercise can help your knee joints if you have osteoarthritis, avoid strenuous activities that involve heavy exertion or weight lifting. Squatting, kneeling, deep knee beds or lifting more than 25 lbs. can aggravate osteoarthritis of the knees. Walking up or down 10 or more flights of stairs can aggravate your arthritis as well, as can high-impact activities like jumping. Low-impact activities such as walking, swimming or using an elliptical trainer at the gym are less likely to cause harm.

Exercises

The Hospital for Special Surgery recommends stretching and strengthening the quadriceps, hamstrings and gluteal muscles to alleviate OA knee pain. To stretch your hamstrings, lie down on your back, with one leg bent and one leg straight and a strap or belt or exercise band around the foot of the straight leg. Use the band to help elevate your leg until you feel a pull at the back of your thigh. Hold the stretch for 30 seconds. Repeat three times, then do the same stretch on the other leg.

Quadriceps

To strengthen the quadriceps, lie flat on your back with one knee bent and the other leg straight, with a small rolled towel under the knee. Press the back of the knee into the towel, which tightens the quadriceps. Hold the pressure for five seconds. Rest for five seconds and repeat up to 10 times. Do the same exercise on the opposite leg.

Gluteal Muscles

Lie face down, with a small pillow under your hips to keep your back aligned. Lift one leg toward the ceiling, with the knee straight or almost straight. Lower your leg smoothly and slowly. Repeat up to 10 times. Repeat with the other leg.